CrossFit Clout – CrossFit

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Metcon (AMRAP – Reps)

Wod

AMRAP 5:

500/400m Row Buy-In

Time Remaining:

12 Thrusters (95/65)

12 Toes to Bar

Rest 5:00

AMRAP 5:

500/400m Row Buy-In

Time Remaining:

9 Thrusters (115/85)

9 CTB Pull-Ups

Rest 5:00

AMRAP 5:

500/400m Row Buy-In

Time Remaining:

6 Thrusters (135/95)

6 Bar Muscle-Ups
Score is reps of thrusters and bar movement only

Front Squat (5×4)

5 Sets:

1 Tempo Pausing Front Squat

1 Pausing Front Squat

2 Front Squats

Build in weight each set.