CrossFit Clout – CrossFit

Metcon (Time)

400 m run

1 rope climb

30 vups

500 m row

1 rope climb 30 STOH

200 m run

1 rope climb

30 ab mat sit ups

25 m row

Metcon (No Measure)

Strength

DEAD LIFT

3X3 @ 70%

3X2 @ 80%

3X1 @ 90%