CrossFit Clout – CrossFit

Warm Up (No Measure)

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

Row

…then

Barbell Warmup

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

Strength (Weight)

Snatch complex

Snatch Pull + Squat Snatch

Build to a heavy for the day.

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb
scaled: strict chest to bar pull ups for MU or burpee pull ups