CrossFit Clout – CrossFit

Warm UP (No Measure)

1 minute cardio

30 Seconds Down Dog

30 Seconds Up Dog

30 Seconds Hollow Hold

30 Seconds Active Spiderman

30 Seconds Plank

30 Seconds Active Samson

30 Seconds Down Dog to Push-Up

…then

Barbell Warmup video

15 Seconds Good Mornings

15 Seconds Back Squats

15 Seconds Elbow Rotations

15 Seconds Press and Reach

15 Seconds Stiff Legged Deadlift

15 Seconds Front Squat

Metcon (Time)

10-9-8-7-6-5-4-3-2-1:

Ring Muscle-ups =RX+/Strict C2B pull ups = RX/burpee pull ups = scaled

Clean & Jerks (Bodyweight =m RX+ and RX/ (95/65 = scaled)

Time Cap: 20 Minutes