CrossFit Clout – CrossFit

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Metcon (Time)

WOD

50/35

400 m run

8 devils press

10 T2B

600 m run

6 devils press

12 T2B

800 m run

4 devils press

14 T2B

Metcon (No Measure)

Bar Muscle up Progression work

Drill 1:

3×10 Banded straight arm lat pull (red band and PVC, open hand)

Drill 2:

4×4 hollow body to hollow arch (on box, chin level to bar)

Drill 3:

4×8 banded kipping hip to bar