CrossFit Clout – CrossFit

Warm Up (No Measure)

30 Second Bottom Squat Hold

20 Second Down Dog

20 Second Right Leg Spiderman

20 Second Right Leg Pigeon

20 Second Down Dog

20 Second Left Leg Spiderman

20 Second Left Leg Pigeon

30 Second Air Squat

30 Second Box Step-Ups

15 Second Standing Calf Raise

into…

Barbell Warmup video

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

Front Squat (build to 3 rep max)

Metcon (Time)

3 Rounds For Time [20 Minute Time Cap]:

20 Burpee Pull-ups

20 Front Squats (155/105 RX+) *(115/85 RX)

20 Box Jumps (24″/20″)

*Score = Time it takes to complete the workout