CrossFit Clout – CrossFit

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Metcon (AMRAP – Reps)

Wod 1

Partner WODs for all events!

The Cloutfit Games

Event 1 “Carry The World”

8 min AMRAP

Sandbag Front Carry 50′

To 5 Front Squats

While partner holds L-Sit on parallettes, then switch and continue for 8 mins, count total number of reps. The carry counts as 1 rep.

Metcon (Time)

WOD 2

Event 2 “The Great Pyramids”

For Time

Russian Twist (w/db)

2,4,->16->4,2

DB Goblet Lunge

2,4,->12->4,2

DB Plank Pass Through

2,4,->10->4,2

Alternate reps with partner

50/35

Metcon (Time)

wod 3

Event 3 “Row, Row, Row Your Boat Not So Gently Down the Stream”

For Time

100 Push-ups

3000m row alternate every 500m

100 Push-ups

Alternate as needed on push ups