CrossFit Clout – CrossFit

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Metcon (Time)

WOD

“Heartbreak kid”

3 rounds

10 front squats (185/135)

20 chest to bar pull ups

50 double unders

Metcon (No Measure)

STRENGTH

front squats

4 reps @ 77%

1 rep @ 82%

4 reps @ 77%

1 rep @ 87%

4 reps @ 77%

1 rep @ 92%

rest as needed between sets

Metcon (No Measure)

MIDLINE

not for time

50-40-30-20-10

ab mat sit ups with 20 second l sit after each round