CrossFit Clout – CrossFit

Metcon (AMRAP – Reps)

Complete as many reps as possible in 7 minutes following the rep scheme

below:

100/65 pound Thruster, 3 reps

3 Chest to bar Pull-ups

100 pound Thruster, 6 reps

6 Chest to bar Pull-ups

100 pound Thruster, 9 reps

9 Chest to bar Pull-ups

100 pound Thruster, 12 reps

12 Chest to bar Pull-ups

100 pound Thruster, 15 reps

15 Chest to bar Pull-ups

100 pound Thruster, 18 reps

18 Chest to bar Pull-ups

100 pound Thruster, 21 reps

21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you

complete 24, go on to 27, etc.

Metcon (No Measure)

Strength

2×10 GHD Sit-Up

2×10 GHD Back Extensions

3 x 5 Push Press – Climbing

Row 350m for time