CrossFit Clout – CrossFit

Warm Up (No Measure)

200m Run

30 Seconds Bottom Squat Hold

20 Second Down Dog to up dog

20 Second Right Leg Spiderman

20 Second Right Leg Samson

20 Second Right Leg Pigeon

20 Second Down Dog to up dog

20 Second Left Leg Spiderman

20 Second Left Leg Samson

20 Second Left Leg Pigeon

30 Second Air Squats

30 Second Down Dog to 3 legged dog

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

15 Air Squats

10 Push-ups

5 Toes to Bar

Every 2 Minutes [Starting at 0:00]:

200 Meter Run

CrossFit Clout – CrossFit

Warm Up (No Measure)

2 Minute Row

15 Second Good Mornings

15 Second Knuckle Draggers

15 Second Box Step-Ups

30 Second Down Dog to up dog

30 Second Pigeon on Box

30 Second Prayer on Box

30 Second Row

15 Second Box Jump

15 Second Slow Burpees

15 Second Air Squat

Strength (Weight)

Power Clean + Hang Power Clean + 2 Push Jerks

1RM

Metcon (Time)

For Time [15 Minute Cap]:

1,000/900 Meter Row

Into…

15-12-9 Clean & Jerks (135/95 = RX+)* (96/65 = RX)*

30-24-18 Box Jump Overs (24″/20)

* Every Break: 200 Meter Row

CrossFit Clout – CrossFit

Warm Up (No Measure)

2 minute cardio

30 Second Down Dog

15 Second Standing Calf Raise

15 Second Jumping Jacks

15 Second Bodyweight Good Mornings

15 Second Knuckle Draggers

15 Second Standing Quad March

30 Second Down Dog to up dog to 3 legged dog

30 Second Single Unders

Metcon (Time)

5 Rounds For Time [30 Minute Cap]:

60 Double Unders

400 Meter Run

20 Alternating Dumbbell Snatches (50/35)

Rest 2 Minutes Between Rounds

Metcon (No Measure)

CrossFit Clout – CrossFit

Warm Up (No Measure)

30 Seconds Bottom Squat Hold

20 Second up dog to Down Dog

20 Second Right Leg Spiderman

20 Second Right Leg Samson

20 Second Right Leg Pigeon

20 Second up dog to Down Dog

20 Second Left Leg Spiderman

20 Second Left Leg Samson

20 Second Left Leg Pigeon

30 Second Air Squats

30 Second Down Dog to 3 legged dog

Front Squat (10 rep max)

Metcon (AMRAP – Rounds)

On the Minute For Max Rounds:

3 Thrusters (75/55)

3 Burpees

3 Pull-ups

12 minutes max

CrossFit Clout – CrossFit

Warm Up (No Measure)

1 minute cardio

30 seconds:

PVC pass throughs

PVC around the world

PVC Good mornings

air squats

up dog/down dog

Metcon (Time)

Partner Workout

300 calories on AB for time!

P1 – max cals on AB while P2 works

P2 – 1 time through barbell then switch with biker

8 power clean

6 bar facing burpees

4 sdhp

(95/65)

30 minute time cap

Rower: 390 cals/290 cals