CrossFit Clout – CrossFit

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Metcon (AMRAP – Rounds and Reps)

WOD

5, 3 minute AMRAPS

10 hang power cleans 115/75

10 toes to bar

10 front squats (115/75)

10 burpees over the bar

RX + is adding reps each time. If you do 10 reps the first time and make it through, do 11, 12,13….

Score is the # of reps you end on (10, 11, 12…)

Metcon (Weight)

STRENGTH

Split squat (5 reps each leg)

super set with:

10 lateral barbell lunges (left + right = 1)

Starting weight should be with just the bar then build

Rest 2 minutes, then repeat sets until 20 minutes.