9.14.2020

CrossFit Clout – CrossFit

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Metcon (Weight)

WOD

Speed Demon”

AMRAP 3’s, resting 3:00 between

200m Run, 15 Bar Facing Burpees, Max Overhead Squats (75/55)

200m Run, 12 Bar Facing Burpees, Max Overhead Squats (95/65)

200m Run, 9 Bar Facing Burpees, Max Overhead Squats (115/85)

200m Ruin, 6 Bar Facing Burpees, Max Overhead Squats (135/95)

*Score is heaviest weight used

Ring and hspu work

7 minutes ascending trps

1-2-3-4-5…

Strict HSPU (1s)

Ring Pushups (1s)