CrossFit Clout – CrossFit

Warm Up (No Measure)

30 Seconds Bottom Squat Hold

20 Second up dog to Down Dog

20 Second Right Leg Spiderman

20 Second Right Leg Samson

20 Second Right Leg Pigeon

20 Second up dog to Down Dog

20 Second Left Leg Spiderman

20 Second Left Leg Samson

20 Second Left Leg Pigeon

30 Second Air Squats

30 Second Down Dog to 3 legged dog

Front Squat (10 rep max)

Metcon (AMRAP – Rounds)

On the Minute For Max Rounds:

3 Thrusters (75/55)

3 Burpees

3 Pull-ups

12 minutes max