CrossFit Clout – CrossFit

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Warm-up (No Measure)

2min bike

3X

10 Down-Dog to Cobra

5 Mobility Burpees

10 Flutter kicks

10 Shoulder activations

10 Kip Swings

10 HR Push-ups

Metcon (Time)

WOD

For time

600m Run

5 C2B Pull-ups

5 Push Press 95/65

5 T2B

400m Run

10 C2B Pull-ups

10 Push Press

10 T2B

200m Run

15 C2B Pull-ups

15 Push Press

15 T2B

Metcon (Weight)

STRENGTH

4 Supersets

12 DB Bench Press

12 DB Row

12 Weighted Sit-ups

*record weight on bench