CrossFit Clout – CrossFit

Metcon (Time)

Run 400m

10 STOH 60%

Run 400m

10 STOH @ 60%

Run 400m

10 STOH @ 70%

Run 400m

10 STOH @ 80%

Run 400m

10 STOH @ 90%

*from the rack is fine

Metcon (No Measure)

Strength

5 Sets – climbing in weight

Back Squat – 10 second decent to parallel then 10 pulses then finish rep (stand up reP)

then

Establish 3 rep max back squat