CrossFit Modern – CrossFit

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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

Back Squat

1×6 @67%

1×6 @76%

1×3 @86%

1×2 @90%

Front Squat

1×5 @65%

1×4 @75%

2×4 @80%

Metcon

For Time: (Time)

Rx:

15-12-9 Burpee Box Jump 24/20″

5-5-5 Power Clean 115/85lb

Scaled:

3 Rounds for Time:

9 Burpee

7 Box Jump

5 Hang Power Clean Light – Moderate

Rx+:

For Time:

15-12-9 Burpee Box Jump 30/24″

5-5-5 Power Clean 155/105lb