CrossFit Clout – CrossFit

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Warm-up

1 mile bike

3X

8 DB RDL

8 DB Row

6 Push-ups

4 Burpees

Metcon (AMRAP – Rounds and Reps)

12 Min
30 Sec Plank

15 Plate G2OH

50’ Plate OH Walking Lunge

30 Weighted sit-ups

15 Plate G2OH

50’ Plate OH Walking Lunge

45/25

Strength

Superset x4
6 Bench Press

8 DB Row

10 DB Flies

Find 1RM

Strength:

18: minutes

find 1 rep back squat for the day.