CrossFit Clout – CrossFit

Warm Up (No Measure)

15 Second Knuckle Draggers

15 Second Alternating Quad Stretch

15 Second Body Weight Good Mornings

15 Second Alternating Rev. Lunge

30 Second Down Dog

30 Second Active Spiderman

30 Second Active Samson

30 Second Pigeon Stretch

30 Second Down Dog to Push-Ups

…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

Strength (Weight)

Barbell Complex

Build to a Heavy

3 Front Squats + 1 Split Jerk

Metcon (Time)

5 Rounds For Time:

20 Chest to Bar Pull-ups

5-4-3-2-1 Clean & Jerks (155/105 = RX)(225/155 = RX+)

KILOS: 102.5/70

Time Cap: 15 Minutes