CrossFit Clout – CrossFit

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Metcon (Weight)

WOD

Every 3 minutes x 10 rounds

10/7 calorie assault bike

10 pull ups

3 squat clean and jerks (135/95)

rounds 4,5,6 is 2 squat clean and jerk heavier

rounds 7,8,9,10 is 1 squat clean heavier

scaled = same weight and reps

Metcon (AMRAP – Reps)

5 minutes on the clock

max russian KB swings (eye level)

70/53

see how far you can go before breaking reps