CrossFit Clout – CrossFit

Warm Up (No Measure)

30 Seconds Alternating Lunges

30 Seconds Active Spiderman

30 Second Active Samson

30 Second Pigeion Each Side

30 Second Air Squats

30 Seconds Arm Circles

30 Seconds Down Dog

30 Seconds Plank

15 Seconds Knuckle Draggers

15 Seconds Quad March

15 Seconds Air Squats

Metcon (Time)

For Time [20 Minute Cap]:

15 Rope Climbs (15′)

100 Toes to Bar

50 Overhead Squats (95/65) (155/105 RX+)

Partition However You’d Like

After Party (No Measure)

3 Sets:

10 russian twists with KB

15 Dumbbell Bench Press

100m Double DB Front Rack Walk

Rest 2:00 between sets.