CrossFit Modern – CrossFit

Warm Up (No Measure)

General:

4 Min Row/Bike or 1000m Run

Mobility:

Couch Stretch (or athletes choice)

2 Rounds

20 Mini Band Side Step

10/10 Banded Kick Back

10-15 Russian KBS

3-5 Back Squat

Weightlifting

These are heavy. Focus on the back squats and then use the remaining working time to either front squat or prep for the metcon.

Time Cap: 27 minutes

Back Squat

1×8 @62%

1×6 @71%

1×4 @81%

1×4 @86%

Front Squat

1×5 @70%

1×4 @80%

1×3 @85%

1×3 @90%

Metcon

Amrap 11 (AMRAP – Rounds and Reps)

Rx:

7 Hang Squat Clean 95/65lb

14 Push up

28 Double Under

Scaled:

7 Hang Power Clean Light-Moderate

14 Push up

50 Single Under

Rx+:

7 Hang Squat Clean 115/75lb

14 Ring Dip

28 Double Under