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

Strength (No Measure)

3 Giant Sets:

100 foot Overhead Kettlebell Carry

10 rows on the bar

30 Band Pull-Aparts

Rest 1 Minute Between Sets

Metcon (4 Rounds for reps)

AMRAP 2-2-2-3:

15/12 Calorie Row

9 Burpee Box Jump Overs (24″/20″)

Max Toes to Bar

Rest 1 Minute Between Rounds

**score is total number of toes to bar