7.22.2020

CrossFit Clout – CrossFit

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Metcon (AMRAP – Reps)

3, 5 minute amraps, 5 mins reat between

400m Buy-In, into AMRAP:

12 Front Squats (115/85)

6 Burpee Box Jump Overs (24″/20″)

400m Buy-In, into AMRAP:

9 Front Squats (135/95)

6 Burpee Box Jump Overs (24″/20″)

400m Buy-In, into AMRAP:

6 Front Squats (155/105)

6 Burpee Box Jump Overs (24″/20″)

Metcon (No Measure)

STRENGTH

On the 2:00 x 4 Rounds:

7 pull ups OR 3 bar muscle ups

7 Double Dumbbell Power Cleans

Max Distance Double Dumbbell Front Rack Walking Lunge

Rx Dumbbells – 50’s/35’s