CrossFit Clout – CrossFit

Warm Up (No Measure)

30 Second Box Step-Ups

30 Second Knuckle Draggers

30 Second Down Dog to up dog

30 Second Arm Circles

30 Second Slow Box Jumps

30 Second Pigeon on Box

30 Second Samson on Box Each Side

30 Second Spiderman on Box Each Side

30 Second Down Dog to up dog

Shoulder Press (10 rep max)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

9 Box Jumps (24″/20″)

6 Dumbbell Snatches (50/35)

3 Strict Handstand Push-ups

**scaled for hspu = strict press