CrossFit Clout – CrossFit

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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