CrossFit Clout – CrossFit

Warm Up (No Measure)

2:00 Row Easy

30 Seconds Alternating Reverse Lunge

30 Seconds Jumping Jacks

30 Seconds Active Spiderman

30 Seconds Active Samson

30 Seconds Air Squats

30 Seconds Down Dog to Push-Ups

30 Seconds Bodyweight Good Mornings

30 Seconds Knuckle Draggers

30 Seconds Slow Burpeees

Strength (Weight)

3 Giant Sets:

50′ Dumbbell Bear Crawl

50′ Reverse Dumbbell Bear Crawl

Rest 1:30 Between Sets

no set RX/scaled, just record the weight you used

Metcon (Time)

4 Rounds For Time:

25-20-15-10 Burpees Over Rower

500/450 Meter Row

75 Double Unders

Time Cap: 20 Minutes