CrossFit Clout – CrossFit

Warm Up (No Measure)

20 Second Jumping Jacks

20 Second Down Dog up dog

20 Second Right Leg Spiderman

20 Second Right Leg Pigeon

20 Second Down Dog up dog

20 Second Left Leg Spiderman

20 Second Left Leg Pigeon

30 Second Air Squats

Metcon (AMRAP – Reps)

Teams Of 3

-One person working at a time

-Break up Reps as needed

-Complete one movement before moving to the next

AMRAP 25:

2 Rounds:

75 Toes to Bar

75 Dumbbell Thrusters (35’s/20’s) RX+ 50/35

75 Burpee Box Jump Overs (24″/20″)

Directly Into…

Max Calorie Assault Bike (rower if not enough bikes)

* One Bike, Switch Out As Needed

** score is Calories on AB or Row