CrossFit Clout – CrossFit

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Warm-up

400m run

3X

10 Hollow Body Rocks

10 Mobility Burpees

10 Ring Rows

20 Sec Handstand Holds

Metcon (AMRAP – Reps)

8min AMRAP

10 KB Cleans (Left)

12 KB Box Step-ups

10 KB Cleans (Right)

Rest 2 min

8 min AMRAP

12 KB Swings

10 Box Jump Overs

12 GHD or Weighted Sit-ups

1.5/1 pood

Gymnastics

12 EMOM

Even 1-2 Rope Climbs

Odd 50’ handstand walk or 10 Shoulder taps