CrossFit Clout – CrossFit

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Metcon (AMRAP – Reps)

WOD

“Guard Rail”

4 minute amrap

9/6 calorie assault bike

9 power cleans (115/80)

rest 3 minutes

4 minute amrap

9/6 calorie assault bike

7 power cleans (135/95)

rest 3 minutes

4 minute amrap

9/6 calorie assault bike

5 power cleans (155/105)

Metcon (No Measure)

STRENGTH / CASH OUT post wod

Build to a heavy 5 rep touch and go POWER CLEAN

CASH OUT = 100 ab mat sit ups for time