CrossFit Clout – CrossFit

Metcon (Time)

*3 WODS total – Start each WOD as class, rest in between as class as needed

WOD 1 *borrowed from an online comp. workout

Row 250m

20 MUs or 30 Pull-Ups and 30 dips

WOD 2

30 Wall-Balls – Heavy ball

20 Ab-Mat sit-ups

10 Burpees

WOD 3

30 HSPU

30 KBS

30 Push-Ups

Metcon (No Measure)

Strength

Stretch