CrossFit Clout – CrossFit

Metcon (Time)

@95/65

30 hang snatch

30 front rack lunges

30 burpees

@135/95

20 hang snatch

20 front rack lunges

20 burupees

@155/105

10 hang snatch

10 front rack lunges

10 burpees

Metcon (No Measure)

STRENGTH

Beginners – Muscle Up practice, turn overs on low rings

Intermediate – 5×3 muscle ups

Competitor – 1 ME muscle up set, 1 ME Bar mu set, 4×3 weighted MU