CrossFit Clout – CrossFit

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Metcon (Time)

Wod

EQUIPMENT VERSION

For Time:

20 Strict Pull-Ups

400m Run

40 Double Dumbbell Power Cleans

800m Run

40 Double Dumbbell Push Jerks

400m Run

20 Strict Pull-Ups

Strength:

Alternating Tabata for 16 Sets (minutes):

:20s Max Sit-Ups

:20s Max Glute Bridges

NO EQUIPMENT VERSION

For Time:

20 Odd-Object Rows

400m Run

40 Odd – Object Ground to Shoulder

800m Run

40 Odd-Object Shoulder to Overhead

400m Run

20 Odd-Object Rows

Sttengtg

Alternating Tabata for 16 Sets (8 Minutes):

:20s Max Sit-Ups

:20s Max Glute Bridges