CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
3-5 Cat Cow
10/10 Shoulder Dip + Rotation
3/3 WGL
Specific
2 Sets
10 Banded Row
7 Up Downs
3 + 3 Contrast Jump
BB Warm Up
2-3 Sets (light building)
5 BB Good Morning
3 Hang Muscle Clean
3 Low Hang Power Clean
Demo/Review Complex
Clean Complex
7-10 Sets
1 Pause Power Clean
1 Hang Power Clean
1 Low Hang Power Clean
20 min to build
Metcon (Time)
RX
In Teams of 2
For Time
1600m Relay Run (alt 200m)
80 Wall Balls 20/14lb
50 Power Cleans 135/95lb
40 Synchro Burpees
RX+
In Teams of 2
For Time
1600m Relay Run (alt 200m)
80 Wall Balls 20/14lb
50 Power Cleans 185/125lb
40 Synchro Burpees
Intermediate
In Teams of 2
For Time
1600m Relay Run (alt 200m)
80 Wall Balls 20/14lb
50 Power Cleans 115/85lb
40 Synchro Burpees
Scaled
In Teams of 2
For Time
1600m Relay Run (alt 200m)
80 Wall Balls @light
50 Power Cleans @light
40 Synchro Burpees
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