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

Metcon (No Measure)

STRENGTH

10-8-6-4 (hard count)

DB Alt Floor Press (start position arms extended)

DB Alt Row (start position arms bent)

Metcon (Time)

WOD

3 RFT:

10 Clean & Jerk 115/95

1 min Plank

.5 mile Air Bike