CrossFit Clout – CrossFit

Warm-up

1 mile bike

2X

10 Sit-ups

8 Shoulder activations

6 Kip Swing

2-4 Pull-ups

5 HR Push-ups

Strength (8-6-4-2)

Bench Press
Increase weight each set working up to 90% 1RM for set of 2

Metcon (AMRAP – Rounds and Reps)

18 min

10 Single DB Split Jerk (left)

15 Weighted Sit-ups

50 DU

10 Single DB Slit Jerk (right)

15 T2B
50/35