7.27.2015

CrossFit Clout – CrossFit

Metcon (Time)

50.40.30.20.10

Double unders

freestyle abs

1 bear complex each round, heavy

Cash out, max unbroken HSPU

Metcon (No Measure)

STRENGTH:

Partner Strength – light weight

EMOM 4 minutes – overhead

partner A – OHS hold in squat while wait

partner B – OH lunges

switch and rest till next minute

(both partners do 4 OH lunges and 1 hold each minute)

EMOM 4 minutes – front rack (squat hold and lunges)

EMOM 4 minutes – back rack (squat hold and lunges)