CrossFit Clout – CrossFit

Metcon (Time)

5 rounds6

sprint 250m

2 rope climbs

OR

5 rounds

sprint 250

6 bar muscle ups

Metcon (No Measure)

STRENGTH

2 racing if have enough people

3 rounds each person

liners

– start @ south CMU wall

-sprint to rig, back, sprint to far side of rig, back, sprint to rowers, back, tag next person

REST

As a class

3 pushes each

sled down and back, tag next person

As a class

3 pull with rope down , push bac

tag next person