CrossFit Clout – CrossFit

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Warm-up (No Measure)

400m run

3X

4 KB Swings

6 HR Push-ups

8 Shoulder Activations

10 Kip Swings

Metcon (AMRAP – Rounds and Reps)

With a 25 min clock complete

4 Rounds of

6 KB Clean and press (right)

OH KB carry (right side, down)

10 V-ups

6 KB Clean and press (left)

OH KB carry (left side, back)

10 Sit-ups

1.5/1 pood

Then with remaining time max cal bike.

Score total rounds + reps

Metcon (No Measure)

STRENGTH

Gymnastics:

4 x not for time

12 Hollow Body Rock

4-6 Negative Pull-ups

8-12 Ring Dips

2 Rope Climbs

Make movements as strict as possible.