CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

Specific

2 Sets

10-20s Hollow Hold

5/5 SL RDL

5 Goblet Squat + Hold

5 Back Squat

Back Squat

5 Sets

3 Back Squat @ 75-78%

23 Minute Cap

Metcon (Time)

RX

For Time

50 Double Under

5 Thruster 115/85lb

40 Double Under

10 Thruster

30 Double Under

15 Thruster

20 Double Under

20 Thruster

Intermediate

For Time

50 Double Under

5 Thruster 95/65lb

40 Double Under

10 Thruster

30 Double Under

15 Thruster

20 Double Under

20 Thruster

Scaled

For Time

80 Single Under

5 Thruster @moderate

60 Single Under

10 Thruster

40 Single Under

15 Thruster

20 Single Under

20 Thruster

MaRX: Metcon (Time)

RX

For Time

50 Double Under

5 Thruster 75/55lb

40 Double Under

10 Thruster

30 Double Under

15 Thruster

20 Double Under

20 Thruster