CrossFit Clout – CrossFit

Warm Up (No Measure)

200m cardio

15 Second Knuckle Draggers

15 Second Bodyweight Good Mornings

15 Second Standing Calf Raises

30 Second Active Spiderman

30 Second Toy soldiers

into…

Barbell Warmup

15 Seconds Good Mornings

15 Seconds Back Squats

15 Seconds Elbow Rotations

15 Seconds Press and Reach

15 Seconds Stiff Legged Deadlift

15 Seconds Front Squat

Metcon (Time)

8 Rounds For Time:

200 Meter Run

4 Bar Muscle-ups (RX+) 4 chest to bar (RX)

8 Clean & Jerks (115/85 RX+) (95/65 RX)

KILOS: 52/38

Time Cap: 20 Minutes

After Party (No Measure)

3 Supersets:

Max Strict Pull-ups (unbroken)

Max Ring Push-ups (unbroken)

Rest 1MinuteBetween Sets