CrossFit Clout – CrossFit

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Metcon (Time)

WOD

For time

1 round “kelly”

400 m run

30 box jumps

30 wall balls

2 rounds “Helen”

400 m run

21 KB swings

12 pull ups

1 round “kelly”

400 m run

30 box jumps

30 wall balls

Metcon (No Measure)

STRENGTH

Hang Squat Clean

9 minutes EMOM

0-2 minutes 3 reps

3-5 minutes 2 reps

6-8 minutes 1 rep