CrossFit Modern – CrossFit

Warm Up

General

2 Sets

90s Bike, Row, Run, or 150 Single Unders

5-7 Cat Cow

10/10 Shoulder Dip + Elbow Rotation

Specific

2 Sets

10s Planks

3-5 Pause Goblet Squats

3-5 BTN Push Press

Overhead Squat

E2M for 14 Min

3 Overhead Squat

build to a heavy triple

Metcon (Time)

RX

4 Rounds for Time

400m Run

6 Power Snatch 115/85lb

6 Wall Walks

RX+

4 Rounds for Time

400m Run

6 Power Snatch 155/105lb

6 Wall Walk

Intermediate

4 Rounds for Time

400m Run

6 Power Snatch 95/65lb

3 Wall Walks

Scaled

4 Rounds for Time

400m Run

6 Hang Power Snatch @light

4 Scaled Wall Walks