CrossFit Clout – CrossFit

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Warm-up (No Measure)

Warm Up

2 min Bike

2-3×10

Samson Lunge

Plank Reach Back

Banded Pass Through

Banded Pull Apart

HR Push-up

Empty Bar Should Press

6-4*

Shoulder Press (complex)

4 x

3 Shoulder Press

2 Push Press

1 Push Jerk

Increase weight each set

scoring for heaviest weight on 3 strict presses

Metcon (Time)

WOD

4 RFT:

50’ Handstand Walk

25 Russian KB Swing

500 M Row