CrossFit Clout – CrossFit

Metcon (Time)

30 wall balls

30 pull ups

30 KBS

run 800

20 wall balls

20 pull ups

20 KBS

run 800

10 wall balls

10 pull ups

10 KBS

*competitors, wear weight vest

Metcon (No Measure)

STRENGTH

1×10 squat snatch – old in squat position for 5 seconds then stand up, each rep.

go up in weight each time till can’t

Then….as a class:

1 minute max OHS with just the bar, do not set down.