CrossFit Clout – CrossFit

Warm Up (No Measure)

2:00 Row Easy

20 Second Knuckle Draggers

20 Second Alternating Quad Stretch

20 Second Bodyweight Good Mornings

20 Second Down Dog to Up dog

20 Second Air Squats

20 Second Slow Burpees

Metcon (3 Rounds for reps)

AMRAP 5:

50/40 Calorie Row

20 Power Snatches (95/65)

Max Burpees Over Rower

Rest 5 Minutes

AMRAP 5:

50/40 Calorie Row

20 Power Snatches (95/65)

Max Bar-Facing Burpees

Rest 5 Minutes

AMRAP 5:

50/40 Calorie Row

20 Power Snatches (95/65)

Max Burpee Pull-ups

score is burpees each round (keep track seperately)