CrossFit Clout – CrossFit

Warm Up (No Measure)

1 minute cardio

30 Seconds up dog /Down Dog /3 legged dog

30 Seconds Childs Pose

30 Seconds Alternating Reverse Lunge

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

Strength (Weight)

Build to Heavy Complex:

1 Power Snatch

1 Hang Squat Snatch

**if you are getting a new 1RM in either lift, add that separately as another movement for the day!

Metcon (Time)

10 Rounds For Time:

3 Power Snatches (135/95 RX+) (95/65 RX)

15 Wall Balls (20/14)

Time Cap: 18 Minutes