CrossFit Modern – CrossFit
Warm Up (No Measure)
General:
3 Rounds
1 Min Row/Bike or 200m Run
3-5 Inch Worm
10 Banded Lat Pull Down (in hollow)
20 Mini Band Side Step
Metcon
40 Minute Time Cap (Time)
For Time:
25/20 Cal Row
20 Toe to Bar
25 Deadlift 95/65
25/20 Cal Row
20 Toe to Bar
20 Deadlift 135/95
25/20 Cal Row
20 Toe to Bar
15 Deadlift 185/125
25/20 Cal Row
20 Toe to Bar
10 Deadlift 205/145
25/20 Cal Row
20 Toe to Bar
5 Deadlift 225/155lb
Scaled Options:
Lighter Deadlift
30 Sit-ups
Rx:
25 @95/65lb
20 @135/95
15 @185/125
10 @205/145
5 @225/155
Rx+:
25 @135/95
20 @185/125
15 @225/155
10 @275/185
5 @315/215
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