CrossFit Clout – CrossFit

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Warm-up

Warm Up:

500m Row

2x

10 Hanging Knee Raise

10 Air Squats

8 Russian KB Swing

6 KB Single Leg RDL (hard count)

Metcon (AMRAP – Reps)

12 Min AMRAP

1 Devils Press 50/35

2 Burpee Box Jumps

4 Cal Bike

Double the reps for each movement per round.

1,2,4,8…

2,4,8,16….

4,8,16,32

Sumo Deadlift (4-4-4-4-4)

@75% of 1RM