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 Clea

3 Tall Clean

3 Hang Power Clean

Clean

Hang Clean Complex

1 High Hang Clean

1 Hang Clean

1 Low Hang Clean

20 Min to build

Unbroken Complex

“BURDEN RELAY” (24 min cap) (Time)

RX

For Time – Teams of 2 (Split Runs, Shared Reps) :

800m Run (each partner runs 400m, relay style)

60 Hang Power Cleans 115/85lb

50 Burpees Over Bar

600m Run (relay)

40 Hang Power Cleans 135/95lb

30 Burpees Over Bar

400m Run (relay)

20 Hang Power Cleans 165/115lb

20 Burpees Over Bar

Intermediate

For Time – Teams of 2 (Split Runs, Shared Reps) :

800m Run (each partner runs 400m, relay style)

60 Hang Power Cleans 95/65lb

50 Burpees Over Bar

600m Run (relay)

40 Hang Power Cleans 115/85lb

30 Burpees Over Bar

400m Run (relay)

20 Hang Power Cleans 135/95lb

20 Burpees Over Bar

Scaled

For Time – Teams of 2 (Split Runs, Shared Reps) :

600m Run (each partner runs 300m, relay style)

50 Hang Power Cleans @light

40 Burpees Over Bar

400m (relay)

40 Hang Power Cleans @light-moderate

30 Burpees Over Bar

200m Run (relay)

20 Hang Power Cleans @moderate

20 Burpees Over Bar