CrossFit Clout – CrossFit

Metcon (AMRAP – Reps)

“Fight Gone Bad!”

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20″ box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does

not reset or stop between exercises. This is a five-minute round from which a oneminute

break is allowed before repeating. On call of “rotate”, the athletes must move

to next station immediately for best score. One point is given for each rep, except on

the rower where each calorie is one point.

Metcon (No Measure)

Strength

EMOM 4

3 Squat Cleans

EMOM 4

2 Squat Cleans

EMOM 4

1 Squat Clean

then

5 sets of Heavy Single Pulls from just above knee