CrossFit Clout – CrossFit

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Metcon (Distance)

WOD

20 minutes on assault bike

on the 0,4, 8, 12, 16

8 c2b pull ups

8 burpeebox overs

50 double db front rack walking lunges (50/35)

Back Squat

5, 4,3,2,1,1,1,

keep the rest to 2 minutes or less as you build to a moderate load. don’t go over 90% on final squat rep