CrossFit Clout – CrossFit

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Metcon (AMRAP – Reps)

WOD

4 min AMRAP

27/21 cal row

27 burpees

27 c2bar pull ups

rest 4 minutes

4 min AMRAP

21/15 cal row

21 burpees

21 c2bar pull ups

rest 4 minutes

4 min AMRAP

15/9 cal row

15 burpees

15 c2bar pull ups

Metcon (No Measure)

STRENGTH

0-5 min

3 strict hspu

15 second hanging L hold

5-10 in

3 dead stop hspu

6 strict toes to bar

10-15

3 tempo strict pull ups (3 sec up, 3 sec down)

15 sec handstand hold