CrossFit Clout – CrossFit

Warm Up (No Measure)

400m Run

30 Second Down Dog/Up Dog

15 Second Standing Calf Raises

15 Second Knuckle Draggers

30 Second Box Step-Ups

30 Second Pigeon on Box

30 Second Spiderman on Box

30 Second Samson on Box

30 Second Bottom Squat Hold

15 Second Alternating Lunge

15 Second Air Squats

Metcon (Time)

For Time:

1000-800-600-400-200 Meter Run

50-40-30-20-10 Wallballs (20/14)

1000 = go past 800m to the stop sign

800 = to private park sign

600 = to the bridge

400= as marked

200 = as marked

CrossFit Clout – CrossFit

Warm Up (No Measure)

1 Minute Row

30 Second up dog to Down Dog

30 Second Air Squat

30 Second Plank

30 Second Down Dog to Push-Ups

15 Second Knuckle Dragger

15 Second Arm Circles

15 Second Sit-Ups

Bench Press (Build to a heavy 5)

Metcon (Time)

For Time:

800 Meter Row + 80 AbMat Sit-ups

500 Meter Row + 50 Push-ups

300 Meter Row + 30 Toes to Bar

Time Cap: 15 Minutes

if short on rowers: Partners

1,000m Row + 125 Abmat Sit-Ups

800m Row + 80 Push-Ups

600m Row + 50 Toes to Bar

One athlete working at a time to keep intensity high.

CrossFit Clout – CrossFit

Warm Up (No Measure)

1 minute cardio

30 Second Alternating Reverse Lunge

30 Second Bodyweight Good Morning

30 Second up dog to Down Dog

15 Second Arm Circles

15 Second Knuckle Draggers

15 Second Air Squats

then…

Barbell Warmup

15 Seconds Good Mornings

15 Seconds Back Squats

15 Seconds Elbow Rotations

15 Seconds Press and Reach

15 Seconds Stiff Legged Deadlift

15 Seconds Front Squat

Metcon (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlifts (225/155)

Dumbbell Hang Power Cleans (50/35)’s

Strict Handstand Push-ups

CrossFit Clout – CrossFit

Warm Up (No Measure)

20 Second Down Dog

20 Second Right Leg Spiderman

20 Second Right Leg Samson

20 Second Right Leg Pigeon

20 Second Down Dog

20 Second Left Leg Spiderman

20 Second Left Leg Samson

20 Second Left Leg Pigeon

20 Second Air Squats

20 Second Standing Calf Raise

15 Second Frog Hops

15 Second Slow Burpees

15 Second Single Unders

Overhead Squat (build to a heavy triple)

Metcon (AMRAP – Reps)

3 Rounds For Total Reps:

1 Minute Chest to Bar Pull-ups

1 Minute Overhead Squats

1 Minute Double Unders

1 Minute Power Snatches

1 Minute Bar-Facing Burpees

1 Minute Rest

Barbell: (75/55)

CrossFit Clout – CrossFit

Warm Up (No Measure)

400m Run

30 Second Down Dog

15 Second Standing Calf Raises

15 Second Knuckle Draggers

30 Second Box Step-Ups

30 Second Pigeon on Box

30 Second Spiderman on Box

30 Second Samson on Box

Down With The Strictness (AMRAP – Rounds and Reps)

TEAMS OF 2, AMRAP 25:

[PARTNER 1]

3 Strict Pull-ups

6 Power Cleans (115/85)

9 Box Jumps (24″/20″)

[PARTNER 2]

400 Meter Run