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)