CrossFit Modern – CrossFit

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Warm-up

Warm-up (No Measure)

General: (15min cap)

3 Rounds

1 Min Row/Bike or 200m Run

5 Plate Circle R/L

10 Plate Ground to Overhead

5 Tall Power Clean (building)

-upon completion of 3 rounds, athletes may begin prepping/building to starting weight for Part A.

Weightlifting

A: Power Clean

OTM 15

1 Power Clean

-Build to a heavy single

Metcon

B: Metcon (Time)

For Time:

30-20-10

Wall Ball 20/14lb

Pull-up

Box Jump 24/20″

KBS 53/35lb
Scaled Options:

Ligter Wall Ball

Ring Rows/Jumping or Banded Pull Up

12″ or 18″ Box

Lighter KB

Rx+:

For Time:

35-25-15

Wall Ball 20/14lb

Pull-up

Box Jump 24/20″

KBS 53/35lb

1PM: Metcon (Time)

10 Rounds for Completion

5 Burpee to a 6″ Target

15 Air Squats

25 Double Unders

-20 Min Cap