CrossFit Clout – CrossFit

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Metcon (Time)

WOD

5 rounds

200 m run

5/12 cal assault bike

12 strict hspu

Metcon (Time)

WOD

on the 3 minutes x 3

7-5-3

back squat

push jerk

thruster

weight: 50% of 1rm c&J

Metcon (No Measure)

STRENGTH

SQUATOBER

5 @ 30-35%

5@ 50-55%

5 @ 70%

7 @ 70%

8 @ 70%