3.19.2019

CrossFit Clout – CrossFit

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back rack unges

18 minute clock

get as may sets (shoot for 4-5) as you can in the time

12 back rack lunges (6 each leg)

immediately into:

16 (8 each leg) lateral barbell lunges

Metcon (AMRAP – Rounds and Reps)

WOD

15 minute AMRAP

25 wb

25 t2b

50 OHS (45/35)

25 box jumps

25 wb

(yes you will do the 25 wall balls when you start a new round)

3.15.2019

CrossFit Clout – CrossFit

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Metcon (AMRAP – Reps)

Workout 19.4

For total time:

3 rounds of:

10 snatches

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Men snatch 95 lb.

Time cap: 12 minutes

3.14.2019

CrossFit Clout – CrossFit

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Metcon (Time)

WOD

6 rounds

10 kb lunges

10 slam balls

10 sit ups

2 wall walks

PAUSE back squats

5×4

pause back squats to bench or box.

pause count of 3

SUPERSET WITH

5×4 push push ups

Pause at the bottom for 3 seconds

Score is top weight on back squat