CrossFit Clout – CrossFit

Metcon (Time)

1 Mile Run

5 BS @ 50-60% 1RM

800m Run

10 BS

400m Run

15 BS

200m Run

20 BS

Metcon (No Measure)

Strength

30 Burpee MUs or 30 Burpee Pull-Ups

50 GHD Sit Ups, Break up sets however