CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

Specific

2 Sets

10-20s Hollow Hold

10/10 Banded Side Step

10 RKBS

6 Cyclist Squat

Front Squat

5 Sets

2 Front Squat @~85%

6-SEVEN (AMRAP – Rounds and Reps)

RX

AMRAP 13

5 Deadlift 225/155lb

7 Toe to Bar

9 Box Jump Over 24/20”

RX+

AMRAP 13

5 Deadlift 315/225lb

7 Toe to Bar

9 Box Jump Over 24/20”

Intermediate

AMRAP 13

5 Deadlift 155/105lb

5 Toe to Bar

9 Box Jump Over 24/20”

Scaled

AMRAP 13

5 Deadlift @moderate

7 Hanging Knee Raise or Sit Up

9 Box Jump Over 20/18″

MaRX

AMRAP 13

5 Deadlift 185/125lb

7 Toe to Bar

9 Box Jump Over 24/20”