CrossFit Clout – CrossFit

Warm Up (No Measure)

400m Run

20 Second Knuckle Draggers

20 Second Alternating Quad Stretch

20 Second Standing Calf Raise

30 Second Pigeon Stretch

30 Second Down Dog up dog

30 Second Knuckle Draggers

Metcon (AMRAP – Reps)

AMRAP 10:

1 Mile Run

Max Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP 7:

800 Meter Run

Max Power Snatches (115/85)

Rest 3 Minutes

AMRAP 4:

400 Meter Run

Max Thrusters (95/65)

KILOS:

Clean & Jerks: 61/43

Power Snatch: 52/38

Thrusters: 43/29