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

4 Back Squat @ 72-75%

20 Min Cap

Comp: Metcon (Time)

RX

6 Rounds for Time

20 alt Reverse Lunge Step

4 Power Clean 185/135lb

4 Bar Muscle Up

18 Min Cap

Intermediate

6 Rounds for Time

20 alt Reverse Lunge Step

4 Power Clean 135/95lb

2/1 Bar Muscle Up or 6 CTB Pull Up

Scaled

6 Rounds for Time

20 alt Reverse Lunge Step

4 Hang Power Clean @moderate

6 Ring Row