CrossFit Modern – CrossFit

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Warm-up

Warm-up (No Measure)

General:

3 Min Row/Bike or 400m Run

2 Rounds

10 Pass Through

10 Plate Ground to Overhead

5 Plate Circles R/L

5 Burpee

10 Lateral Squat

Specific:

Clean High Pull

Muscle CLean

Front Squat

Hang Squat Clean

Weightlifting

A: Clean + Hang Clean + Front Squat

E2M for 14 Min

1 Clean

1 Hang Clean

1 Front Squat

Scaled Option:

1 Deadlift

2 Hang Power Clean

1 Front Squat

Metcon

Team: Metcon (AMRAP – Rounds and Reps)

In Teams of 2

AMRAP 18

100 Cal Row

50 Hang Power Clean 95/65lb

25 Synchro Burpees
Scale:

Light BB or DB

Solo:

30 Cal Row

20 Hang Power Clean

10 Burpee