CrossFit Clout – CrossFit

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500m Row (Time)

Max Effort 500m Row

Metcon (AMRAP – Rounds and Reps)

WOD – gym version

15 minute AMRAP

8 KB snatches

8 slam balls

8 GHD or weighted sit ups

Metcon (AMRAP – Rounds and Reps)

WOD – home version

15 minute AMRAP

8 Odd object ground to overhead

8 glute bridges with 3 second hold at the top

8 weighted sit ups