CrossFit Clout – CrossFit

Warm Up (No Measure)

1 Minute Row

30 Second up dog to Down Dog

30 Second Air Squat

30 Second Plank

30 Second Down Dog to Push-Ups

15 Second Knuckle Dragger

15 Second Arm Circles

15 Second Sit-Ups

Bench Press (Build to a heavy 5)

Metcon (Time)

For Time:

800 Meter Row + 80 AbMat Sit-ups

500 Meter Row + 50 Push-ups

300 Meter Row + 30 Toes to Bar

Time Cap: 15 Minutes

if short on rowers: Partners

1,000m Row + 125 Abmat Sit-Ups

800m Row + 80 Push-Ups

600m Row + 50 Toes to Bar

One athlete working at a time to keep intensity high.