CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

PVC/BB Warm Up

Turnover

Footwork

Tall Clean

Tall Jerk

Hang Muscle Clean

Hang Power Clean

Jerk (split or Power)

Power Clean and Jerk

7-10 Sets

1 Pause Power Clean (pause below the knee)

1 Jerk (power or split)

18 min cap

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 15

15/12 Cal Bike

12 Hang Power Clean 95/65lb

10 Toes to Bar

8 Burpee Over Bar

RX+

AMRAP 15

15/12 Cal Bike

12 Hang Power Clean 155/105lb

10 Toes to Bar

8 Burpee Over Bar

Intermediate

AMRAP 15

15/12 Cal Bike

12 Hang Power Clean 75/55lb

6 Toes to Bar or 10 Kipping Knee Raise

8 Burpee Over Bar

Scaled

AMRAP 15

15/12 Cal Bike

12 Hang Power Clean @light

10 Hanging Knee Raise

8 Burpee