CrossFit Clout – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

WOD

18 min AMRAp

6 cal asault bike

6 toes to bar’

6 front squats 95/65 (every other round do front rack lunges)

round 2 = 8 reps of everything

round 3 = 10 reps

round 4 = 12 reps

etc…add 2 reps every round

Deadlift (3×3)

3 @ 7%

3 @ 80%

max reps @ 90%

1 min plank before each set above