CrossFit Clout – CrossFit

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Metcon (Weight)

25 minute running clock

5 bench press (heavy)

immediately into 300m sprint row

rest 90 seconds

*after 3 rounds do 3 reps

*after 5 rounds do 1 rep (95% attempts)

*get as many rounds as you can, shoot for 6-8

score is heaviest bench

slowest row goes in the comments

Metcon (Weight)

10-15 minutes on the clock

3 sets

max rep DB incline bench

immediately into:

8-10 DB bent rows

rest 90 seconds

2-3 second eccentrics on all reps