5.8.2018

CrossFit Clout – CrossFit

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Metcon (AMRAP – Reps)

WOD

3 minute AMRAP

18 burpee box jump

18 OHS (75/55)

max calorie row

rest 2 minutes

3 minute AMRAP

15 burpee box jump

15 OHS (95/65)

max calorie row

rest 2 minutes

3 minute AMRAP

12 burpee box jump

12 OHS (115/80)

max calorie row

rest 2 minutes

3 minute AMRAP

9 burpee box jump

9 OHS (135/95)

max calorie row

Metcon (No Measure)

STRENGTH

Back Squats

10 reps @ 76%

8 reps @ 81%

6 reps @ 85%

4 reps @ 89%