6.15.2018
CrossFit Clout – CrossFit
Metcon (Time)
WOD
21-15-9
front rack lunges
hspu
stoh
*4 wall walks after each round (after 21’s, 15’s and 9s)
Metcon (No Measure)
STRENGTH
muscle up practice
10 minutes
work kips and transitions
4×4 strict pull ups
4×4 ring dips