CrossFit Clout – CrossFit

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Metcon (AMRAP – Rounds and Reps)

WOD

9 minute amrap

30 DU

1 hang squat clean (135/95)

30 DU

2 hang squat clean (same weight)

30 DU…

climb by 1 for each squat clean!

Back Squat

0 = 9 reps

2 = 7 reps

4 = 5 reps

6 = 3 reps

8,9,10,11,12,13,14 = 1 rep

this week we focus on volume versus climbing to that one heavy rep! Still go heavy on the singles!