CrossFit Clout – CrossFit

Warm Up (No Measure)

2 Minute Row

15 Second Alternating Reverse Lunge

15 Second Knuckle Draggers

15 Second Arm Circles

jumping jacks

30 Second Down Dog up dog

30 Second Forearm Stretch

Metcon (Time)

5 Rounds For Time [30 Minute Cap]:

1-2-3-4-5 Rope Climbs (15′)

50′ Dumbbell Walking Lunge (50’s/35’s)

25/20 Calorie Row

Rest 1 Minute Between Rounds

sub for rope: 2 for 1 rope pulls from ground/1 for 1 strict pull up to knee roll up)