CrossFit Clout – CrossFit

Warm Up (No Measure)

2 Minute Row

20 Second lUp dog Down Dog

20 Second Right Leg Spiderman

20 Second Right Leg Pigeon

20 Second Up dog Down Dog

20 Second Left Leg Spiderman

20 Second Left Leg Pigeon

1 Minute Row

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 Overhead Squat

Metcon (Time)

For Time [10 Minute Cap]:

750/700 Meter Row

50 Overhead Squats (95/65)

25 Bar-Facing Burpees

Overhead Squat

build to a 5 rep max