CrossFit Clout – CrossFit

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Metcon (Time)

WOD

100 ab mat sit ups buy in!

“big clean complex”

6 sets of the following complex:

high hang squat clean + hand squat clean + squat clean from the ground + push press

high hang squat clean + hand squat clean + squat clean from the ground + push jerk

high hang squat clean + hand squat clean + squat clean from the ground + split jerk

Metcon (No Measure)

STRENGTH

Pull up/muscle up work!

work on your kip, your kipping pull ups, butterfly, muscle ups…