CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

5-7 Cat/Cow

10 Shoulder Dip + Rotation

10 alt Quad Stretch

PVC & BB Warm Up

W/PVC

Turnover

Footwork

Tall Clean

W/BB

Muscle Clean

Low Hang Power Clean

Front Squat

Clean Complex

7-10 Sets

1 Pause Power Clean (pause below the knee)

1 Floating Squat Clean

Metcon (AMRAP – Rounds)

RX

Every 1:10 x15

25 Double Under

1 Squat Clean 155/105lb

1 Bar Muscle Up

RX+

Every 1:10 x15

25 Double Under

1 Squat Clean 205/145lb

3 Bar Muscle Up

Intermediate

Every 1:10 x15

15 Double Under

1 Squat Clean 115/85lb

3 Kipping Pull Up or 1 Strict Pull Up

Scaled

Every 1:10 x15

20 Single Under

2 Hang Power Clean @light

5 Ring Row