CrossFit Clout – CrossFit

Metcon (AMRAP – Reps)

15 min. AMRAP

3 OH Lunges

2 Shoulder to OVHD

1 Thruster

30 DU’s or Run 200m

Cash out – Max unbroken Wall-Balls

Metcon (No Measure)

Strength

Running Clock

0:00 – Row 1000m

6:00 – 10 Front Squats @ 60%

7:00 – Row 500m

10:00 – 10 FS

11:00 – Row (sprint for min)

12:00 – 10 FS

100 AB Mat Sit-ups – Go for unbroken if possible