CrossFit Modern – CrossFit

Warm Up

General

6 Min of:

1 Min Row, Bike, Jump Rope, or 200m Run

6 Inch Worm

8 alt Quad Stretch

Build to Working Weight (~8 min)

Front Squat

OTM 10

3 Front Squat @~65-70%

Use the same weight for all sets.

Metcon (AMRAP – Reps)

RX

5 Rounds

AMRAP 3

4x100m Shuttle Run

Max reps Hang Power Clean 135/95lb, in Remaining Time

Rest 1 Min

RX+

5 Rounds

AMRAP 3

4x100m Shuttle Run

Max reps Hang Power Clean 185/125lb, in Remaining Time

Rest 1 Min

Intermediate

5 Rounds

AMRAP 3

4x100m Shuttle Run

Max reps Hang Power Clean 95/65lb, in Remaining Time

Rest 1 Min

Scaled

5 Rounds

AMRAP 3

3x100m Shuttle Run

Max reps Hang Power Clean @light, in Remaining Time

Rest 1 Min