CrossFit Clout – CrossFit

Metcon (Time)

WOD

4 rounds

Run or Row 400m

21x KB swing

12x Hang cleans

After round 4

50 du’s

Metcon (No Measure)

Strength

Double under and muscle up work ( or strict pull up work)

If you can do DU’s go for max unbroken reps

(Since they should be making an appearance in the open soon)