CrossFit Clout – CrossFit

Warm Up (No Measure)

30 Seconds Down Dog

30 Seconds Childs Pose

30 Seconds Alternating Reverse Lunge

30 Seconds Down Dog to Push-Ups

30 Seconds Active Spiderman

30 Seconds Active Samson

30 Seconds Air Squats

30 Seconds Slow Burpees

…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 (AMRAP – Reps)

AMRAP 5:

Buy-In: 50 Wallballs (20/14)

12 Deadlifts (185/135)

12 Push-ups

5 Minute Rest

AMRAP 5:

Buy-In: 35 Wallballs (20/14)

9 Deadlifts (225/155)

9 Dual Dumbbell Push Press (50/35)

5 Minute Rest

AMRAP 5:

Buy-In: 20 Wallballs (20/14)

6 Deadlifts (275/185)

6 Strict Handstand Push-ups

OPTIONAL AFTER PARTY – After Metcon (No Measure)

3 Sets:

:20 Seconds Waiter Squat Hold (Each Side)

Max Strict Pull-ups

5 Tempo Romanian Deadlift (5 Seconds Down)