CrossFit Clout – CrossFit

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Warm-up (No Measure)

Warm Up

400 M Run

2X

10 Flutter kicks

10 Shoulder activations

10 Kip Swings

3-5 Strict Pull-ups

10 HR Push-ups

Metcon (No Measure)

STRENGTH

Weighted Pull-ups & Dips

10 x 2 Weighted Pull-up

Then

10 x 2

Weighted Dips

Metcon (Time)

WOD

3 RFT:

20 Med ball Russian Twist 20/14

10 Hang Power Snatch

95/65

30 DU