CrossFit Clout – CrossFit

Metcon (Time)

1600 m row

then

5 rounds

10 squat cleans

10 shoulder to OH

10 burpees

10 slam ball toss over shoulder

Metcon (No Measure)

STRENGTH:

15 minutes of kipping for pull ups or toes to bar

OR

muscle ups (work on kip on rings or bar)