CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

Specific

2 Sets

10-20s Hollow Hold

5/5 SL RDL

6 alt Lateral Squat

5 Pause Front Squat

Weightlifting

24 minutes to complete Front Squats and Clean Complex

Front Squat

5 Sets

3 Front Squat @~75%

Clean Complex

5-7 Sets

1 Segmented Clean Deadlift

-drop/reset-

1 Power Clean

segmented clean pull: pause below knee, above knee, pockets.

Comp: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 9

3 Power Clean 205/145lb

7 Wall Ball

30 Double Under

Intermediate

AMRAP 9

3 Power Clean 155/105lb

7 Wall Ball

30 Double Under

Scaled

AMRAP 9

5 Hang Power Clean @moderate

7 Wall Ball

30-60 Single Under