CrossFit Clout – CrossFit

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Metcon (Time)

WOD

100 double unders/ jump rope/ side to side jumps

90 sit ups

80 single leg glute bridges (get a 2 second glute squeeze at the top)

70 plank jackes (out and in is 1)

60 lunges

50 dips

40 side plank pluse (20 each side)

30 burpees

20 air squats

10 pike push ups or hspu