4.6.2020

CrossFit Clout – CrossFit

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Metcon (AMRAP – Rounds and Reps)

WOD – home, equipment and non equip versions

AMRAP 20:

4 Strict Pull-ups

8 Burpees

12 Single Dumbbell Step Back Lunges

NO EQUIPMENT VERSION

AMRAP 20:

8 Odd-Object Rows

8 Burpees

12 Odd-Object Step-Back Lunges

Metcon (Weight)

WOD – full gym

On the 5:00 x 5 Rounds:

21/15 Calorie Bike Erg

15 Double Dumbbell Power Snatches (35’s/20’s)

9 Thrusters (135/95)

Back Squat

Stamina Squats

On the Minute x 10:

1 Front Squat

3 Back Squats