CrossFit Clout – CrossFit

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Metcon (Weight)

WOD – most equipment WOD

3 x AMRAP 5’s

Part #1 – AMRAP 5:

21/15 Calorie Bike Erg

15 Toes to Bar

21 Front Squats (135/95)

Rest 5 Minutes

Part #2 – AMRAP 5:

21/15 Calorie Bike Erg

15 Toes to Bar

15 Front Squats (155/105)

Rest 5 Minutes

Part #3 – AMRAP 5:

21/15 Calorie Bike Erg

15 Toes to Bar

9 Front Squats (185/135)

Metcon (AMRAP – Reps)

WOD – some equipment

“Kansas City”

5 x 3:00 AMRAP, Resting 1:00 between:

AMRAP 3:

6 Burpees

8 Alternating Single Arm Squat Cleans

10 Lateral Over-And-Back DB Hops*

Metcon (AMRAP – Reps)

WOD – no equipment

“Kansas City”

5 x 3:00 AMRAP, Resting 1:00 between:

AMRAP 3:

6 Burpees

8 Odd-Object Squat Cleans

10 Lateral Over-And-Back Odd-Object Hops*