CrossFit Clout – CrossFit

Warm Up (No Measure)

200m Run

30 Seconds Bottom Squat Hold

20 Second Down Dog to up dog

20 Second Right Leg Spiderman

20 Second Right Leg Samson

20 Second Right Leg Pigeon

20 Second Down Dog to up dog

20 Second Left Leg Spiderman

20 Second Left Leg Samson

20 Second Left Leg Pigeon

30 Second Air Squats

30 Second Down Dog to 3 legged dog

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

15 Air Squats

10 Push-ups

5 Toes to Bar

Every 2 Minutes [Starting at 0:00]:

200 Meter Run