CrossFit Clout – CrossFit

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Metcon (Time)

WOD

3 rounds

30/21 calorie row or bike

100 double unders

50′ walking lunges 135/95

round 1 = back rack lunges

round 2 = front rack lunges

round 3 = overhead

Metcon (No Measure)

STRENGTH

strict HSPU (deficit if possible)

4×4

strict pull ups wide grip

4×4

plan hold together 90 seconds

if you fall before 60 seconds 30 burpees after class