CrossFit Clout – CrossFit

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Metcon (AMRAP – Reps)

WOD

AMRAP 5:

15/12 Calorie Bike Erg

12 Chest To Bar Pull-Ups

9 Front Squats

Rest 5:00

AMRAP 5:

12/9 Calorie Bike Erg

9 Chest To Bar Pull-Ups

6 Front Squats

Rest 5:00

AMRAP 5:

9/6 Calorie Bike Erg

6 Chest To Bar Pull-Ups

3 Front Squats

POUNDS: (135/95)(155/105)(185/135)

Metcon (Weight)

Midline +

3 Sets, Not for Score:

:30s Heavy Static Front Rack Barbell Hold

20 Weighted Sit-Ups

8 pistols

Rest 2:00 between sets. Build in weight on the front rack hold each round.

***We will record your heaviest weight on the front rack hold