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 Frog Hops

30 Second Sit-Ups

30 Second Row Strong

15 Second Burpees

Metcon (AMRAP – Reps)

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

rest 4 minutes

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

After Party (No Measure)

3 Supersets:

Max Strict Pull-ups

Max Ring Push-ups

Rest 2 Minutes Between Sets