CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

Specific

2 Sets

20s Hollow Hold

10 Banded Row

6/6 Single Arm DB Snatch

3-5 Front Squat

Front Squat

OTM 12

2 Front Squat ~60-65%

Use the same weight for all sets

Should not feel like a grind

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 9

45 Double Under

15 Overhead Squat 75/55lb

3 Bar Muscle Up or 7 CTB Pull Up

RX+

AMRAP 9

45 Double Under

15 Overhead Squat 95/65lb

5 Bar Muscle Up

Intermediate

AMRAP 9

45 Double Under

15 Overhead Squat 45/35lb

5 CTB or 9 Pull Up

Scaled

AMRAP 9

45 Single Under

15 Front Squat @light

7 Ring Row

Metcon (Calories)

30 minutes

Bike for total calories (use the clock on the bike)

Every even minute- 20 air squats. Use remaining portion of minute for rest

Every odd minute- bike for calories.

Start the first two full minutes on the bike. Air squats start at the 2:00