5.8.2018
CrossFit Clout – CrossFit
Metcon (AMRAP – Reps)
WOD
3 minute AMRAP
18 burpee box jump
18 OHS (75/55)
max calorie row
rest 2 minutes
3 minute AMRAP
15 burpee box jump
15 OHS (95/65)
max calorie row
rest 2 minutes
3 minute AMRAP
12 burpee box jump
12 OHS (115/80)
max calorie row
rest 2 minutes
3 minute AMRAP
9 burpee box jump
9 OHS (135/95)
max calorie row
Metcon (No Measure)
STRENGTH
Back Squats
10 reps @ 76%
8 reps @ 81%
6 reps @ 85%
4 reps @ 89%