CrossFit Clout – CrossFit

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Metcon (Time)

WOD

2 rounds

30 WB

30 cal assault bike or row

30 Toes to Bar

30 Alt DB snatches 70/50

Metcon (No Measure)

STRENGTH

3 sets

20 seconds L sit

20 second hip extension hold

20 seconds Tempo back squat (5 down, 10 in bottom, 5 up)

rest 2 minutes between sets