CrossFit Modern – CrossFit

Announcement

Schedule Update:

Starting next week, March 31st, we will be canceling the 7:50 AM class . In its place, we’ll be running a 9:15 AM class Monday through Friday.

Thanks for rolling with the changes—we’re excited to see you at 9:15!

Warm Up (No Measure)

General

3 Min Row/Bike or Run

Mobility

Pigeon Stretch

Couch Stretch

Specific

2 Sets

3 Inch Worm + 5s pause

10/10 High Kick

6 Lateral Squat

15 Banded Pull Apart

BB Warm Up

2 Sets (light building)

5 Good Morning

3 Hip Muscle Clean

3 Tall Clean

3 Front Squat

Clean

20 Min to Build to a Heavy Complex

1 Clean

1 Hang Clean

1 Low Hang Clean

Comp: Chain Reaction (Time)

RX

For Time (22 Min Cap):

In Teams of 2

100/80 Cal Bike (alt every 10)

80 Wall Balls 20/14 (alt every 10)

60 Box Jump Overs 24/20” (alt every 5)

40 Clean and Jerk 155/105lb (split as needed)

20 Burpee Over Bar (split as needed)

Intermediate

For Time (22 Min Cap)

100/80 Cal Bike (alt every 10)

80 Wall Balls 20/14 (alt every 10)

60 Box Jump Overs 24/20” (alt every 5)

40 Clean and Jerk 115/85lb (split as needed)

20 Burpee Over Bar (split as needed)

Scaled

For Time (22 Min Cap)

100/80 Cal Bike (alt every 10)

80 Wall Balls 20/14 (alt every 10)

60 Box Jump Overs 24/20” (alt every 5)

40 Clean and Jerk @light (split as needed)

20 Burpee Over Bar (split as needed)