CrossFit Clout – CrossFit

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Warm-up (No Measure)

Warm Up

½ Mile Bike

2X

10 Down-Dog to Cobra

5 Mobility Burpees

10 Flutter kicks

10 Shoulder activations

10 Kip Swings

10 HR Push-ups

Bench Press

3-3-3-3-3

2 second pause at chest, maintain tension in lats and traps throughout lift.

Metcon (AMRAP – Reps)

WOD

AMRAP 5:

10 Dips

200 M Run

Rest 2 Min

AMRAP 5

5 Manmakers

200 M Run

Rest 2 Min

AMRAP 5

5 Manmakers

10 Dips

score is combined reps for DIPS and manmakers only