CrossFit Clout – CrossFit

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Metcon (AMRAP – Reps)

WOD

1 round 0-5 min

run 400 m

row 400 m

5-10

amrap

10 DL

25 ab mat sit ups

10-15

1 round

run 400m

row 400 m

15-20

amrap

10 DL

25 ab mat sit ups

20-25km

1 round

400 run

400m row

25-30 amrap

amrap

10 DL

25 ab mat sit ups

*no rep score for the cardio portions