CrossFit Clout – CrossFit

Warm Up (No Measure)

30 Seconds Down Dog video

30 Seconds Childs Pose video

30 Seconds Alternating Reverse Lunge

30 Seconds Down Dog to Push-Ups

30 Seconds Active Spiderman video

30 Seconds Active Samson video

30 Seconds Air Squats

30 Seconds Slow Burpees

Strength (No Measure)

Alternating On the Minute x 12 (3 Rounds):

Minute 1: 8 Barbell Romanian Deadlifts

Minute 2: 5 strict hspu

Minute 3: 20Sit-ups

Minute 4: 5 hspu

Metcon (AMRAP – Reps)

On the Minute x 20:

Minute 1: Movement 1

Minute 2: Movement 2

OR

On the Minute x 20:

Minute 1: 15 Sit-ups + Max Dumbbell Snatches

Mintue 2: 200 Meter Run

Dumbbell: (50/35)