CrossFit Clout – CrossFit

Warm Up (No Measure)

1 Minute Row Easy

30 Second Down Dog

30 Second Active Spiderman

30 Second Active Samson

45 Second Row Moderate

30 Second Knuckle Draggers

30 Second Down Dog to Push-Ups

30 Second Air Squats

Metcon (Time)

3 Rounds For Time:

1,000-800-600 Meter Row

50-40-30 Dumbbell Reps (50/35)’s

5-4-3 Rope Climbs (15′)

Round 1: Deadlifts

Round 2: Bench Press

Round 3: Front Squats

After Party (No Measure)

3 Supersets:

10 Supinated Grip Ring Rows

20 Single Leg Glute Bridges (10 Each Side)

Rest 1:30 Between Sets