7.15.2019
CrossFit Clout – CrossFit
Metcon (AMRAP – Rounds and Reps)
WOD
5 minute AMRAP
5 pull ups
10 FS (95/65)
5 pull ups
10 push press (95/65)
rest 1 min and repeat 3 times, start where you left off each time. score is total rounds
3 RX + options
1) 115/75
2) 3 MU versus pull ups
3) both combined
Back Rack Lunge (4-5 sets)
18 minutes on the clock
with foot on plate, 8 reverse unges each leg (16 total reps), increase
** in between sets complete 5 ody weight or weighted chin ups (underhand).
