CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

Build to working weight for strength component. (8 Min)

Back Squat

E2M for 10 Min

3 Reps @60-70%

use the same weight for all sets.

3 sec down, 1 sec pause.

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 15

40 Double Under

20 Wall Ball 20/14lb

20 Sit Ups

RX+

AMRAP 15

60 Double Under

20 Wall Ball 20/14lb

20 Sit Ups

Intermediate

AMRAP 15

25 Double Under

15 Wall Ball 20/14lb

20 Sit Ups

Scaled

AMRAP 15

60 Single Unders

15 Wall Balls or Air Squats

20 Sit Ups

Modern Endurance (4 Rounds for calories)

Bike:

Slow/fast: [45/45, 55/35, 65/25] x 4, 90 second rest between each set
Record total calories.