CrossFit Clout – CrossFit

Warm Up (No Measure)

2:00 Row Easy

30 Seconds Alternating Reverse Lunge

30 Seconds Jumping Jacks

30 Seconds Active Spiderman

30 Seconds Active Samson

30 Seconds Air Squats

30 Seconds Down Dog to Push-Ups

30 Seconds Bodyweight Good Mornings

30 Seconds Knuckle Draggers

30 Seconds Slow Burpeees

Metcon (5 Rounds for reps)

Tabata Intervals

1. Kettlebell Swings (53/35)

2. Burpees Over Rower

3. Row Calories

4. Push-ups

5. Sit-ups

Rest 1 Minute Between Each Movement

score: sum of total reps for each round