CrossFit Modern – CrossFit
Warm Up (No Measure)
General
3 Min Row, Bike, or Run
2 Sets
10 alt Plank Shoulder Tap
20 Mini Band Side Steps
6 Lateral Squat
100m Farmer Carry
BB Warm Up
3 Good Morning
3 Muscle Clean
3 Tall Clean
3 Hang Power Clean
Clean
1 Pause Clean
-drop and reset-
1 Clean (power or squat)
20 Min to build
Metcon (Time)
RX
In Teams of 2
For Time, 20 Min Cap:
80/60 Cal Row
60 Wall Ball 20/14lb
40 Burpee Over Bar
20 Hang Power Clean 165/115
40 Burpee Over Bar
60 Wall Ball
80/60 Cal Row
Intermediate
For Time, 20 Min Cap:
80/60 Cal Row
60 Wall Ball 20/14lb
40 Burpee Over Bar
20 Hang Power Clean 135/95lb
40 Burpee Over Bar
60 Wall Ball
80/60 Cal Row
Scaled
For Time, 20 Min Cap:
80/60 Cal Row
60 Wall Ball 20/14lb
40 Burpee Over Bar
20 Hang Power Clean 115/85lb
40 Burpee Over Bar
60 Wall Ball
80/60 Cal Row
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