CrossFit Clout – CrossFit

Metcon (Time)

2 Rounds For Time:

400 Meter Run

21 Push Jerks (135/95 = RX+)(95/65=RX)

120 Double Unders

Time Cap: 15 Minutes

Strength (Weight)

Push Jerk + Split Jerk

Build to a heavy single

Warm Up (No Measure)

400m Run

30 Second Down Dog

15 Second Standing Calf Raise

15 Second Knuckle Draggers

15 Second Alternating Quad Stretch

15 Second Single Unders

20 Second Down Dog to Push-Ups

20 Second Single or Double Unders

…then

Barbell Warmup

15 Seconds Good Mornings

15 Seconds Back Squats

15 Seconds Elbow Rotations

15 Seconds Press and Reach

15 Seconds Stiff Legged Deadlift

15 Seconds Front Squat