9.1.2020

CrossFit Clout – CrossFit

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Metcon (Time)

WOD

For Time:

400 Meter Run, 21 Burpees

400 Meter Run, 15 Burpees

400 Meter Run, 9 Burpees

200 Meter Run, 9 Power Cleans (135/95)

200 Meter Run, 15 Power Cleans(135/95)

200 Meter Run, 21 Power Cleans (135)/95

Metcon (No Measure)

STRENGTH

21-18-15-12

GHD

OR

weighted sit ups

After each set, 5 inch worms

30 second hip extension hold, OR superman hold on the floor