CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

Specific

2 Sets

20 Plank Shoulder Tap

5-7 Goblet Lunge

10/10 Banded Side Step + Fire Hydrant

5 Deadlift

Deadlift

4 Sets

4 Deadlift @~75-80%

Use the same weight for all sets

Rest as needed between sets

16 min cap

Metcon (Time)

RX

5 Rounds for Time

20/16 Cal Row

10 Front Rack Lunges 115/85lb

20 Sit Ups

RX+

5 Rounds for Time

20/16 Cal Row

10 Front Rack Lunges 135/95lb

20 Sit Ups

Intermediate

5 Rounds for Time

20/16 Cal Row

10 Front Rack Lunges 95/65lb

20 Sit Ups

Scaled

5 Rounds for Time

20/16 Cal Row

10 Front Rack Lunges @light

20 Sit Ups