CrossFit Clout – CrossFit

Metcon (Time)

“Sally Gets Assaulted”

– “500” calories total as class on assault bike, manipulate per # of athletes

– One athlete working at a time in 10 cal intrevals

– While one athlete is sprinting 10 cals on the assault bike, all other athlete are partaking

in Bring Sally Up workout.

– At the end of each song, you will do a 10 cal sprint each before starting another Bring

Sally Up with a different movement

Squats, Push-Ups, Dips, Dumbell Thrusters

Metcon (No Measure)


EMOM 10 mins

3 Power Cleans