CrossFit Clout – CrossFit

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Front Squat

7 sets every 1:30

0 – 3 reps

1:30 – 1 rep

3 – 3 reps

4:30 – 1 rep

6 – 3 reps

7:30 – 1 rep

9 – 12 reps

Metcon (No Measure)

STRENGTH x2

3 supersets

10 supinated ring row

20 single let glute bridges (10 each side

Metcon (No Measure)

WOD

alternating on the minute for 16 minutes (8 rounds each movement)

even 15/12 cal row

odd: – 15 burpees