CrossFit Modern – CrossFit

Warm Up

General

2 Sets

60s Bike, Row, or 200m Run

100m Farmer Carry

10/10 Banded Side Step

3+3 Contrast Jump

PVC/BB Warm Up

W/PVC

Turn Over

Footwork

Tall Clean

W/BB

High Pull

Muscle Clean

Low Hang Power Clean

Front Squat

Clean

Every 1:20 x16

20 Double Under

1 Clean

Build to a heavy single

Metcon (AMRAP – Rounds & Reps)

RX

Amrap 20

In Teams of 2

400m Relay Run (200m each)

20 Pull Ups

16 Box Jump Overs 24/20”

12 Power Clean 155/105lb

RX+

Amrap 20

In Teams of 2

400m Relay Run (200m each)

20 CTB Pull Ups

16 Box Jump Overs 24/20”

12 Power Clean 205/145lb

Intermediate

Amrap 20

In Teams of 2

400m Relay Run (200m each)

20 Pull Ups

16 Box Jump Overs 24/20”

12 Power Clean 115/85lb

Scaled

Amrap 20

In Teams of 2

400m Relay Run (200m each)

16 Ring Row or Banded Pull Up

16 Box Jump Overs 24/20”

16 Hang Power Clean @light