CrossFit Clout – CrossFit

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Metcon (AMRAP – Reps)

Wod

“Clean Sheet”

AMRAP 3:

10/7 Calorie Assault Bike/Row

9 Power Cleans (115/90)

Rest 3 Minutes

AMRAP 3:

10/7 Calorie Assault Bike/Row

7 Hang Squat Cleans (145/100)

Rest 3 Minutes

AMRAP 3:

10/7 Calorie Assault Bike/ Row

5 Squat Cleans (165/110)

New Weightlifting (5×3)

Barbell Cycling

In a 3 Minute Window:

9 Power Snatches

15 Power Cleans

21 Push Jerks

Time Remaining:

Max Overhead Squats (135/95)

Gymnastic Conditioning

5 Rounds:

1 L-Sit Rope Climb

16 Alternating Pistols

50′ Handstand Walk

Squat Clean Complex

On the 90 Seconds x 5:

Power Clean + Hang Squat Clean + Squat Clean