CrossFit Modern – CrossFit

Warm Up (No Measure)

General

3 Min Row/Bike or Run

2 Sets

7-10 Banded Good Morning

10/10 Banded Side Step

5-7 Up Down

5 Ring Row

Specific

Review/Build to working weights for Strength

Bench Press

E3M for 15 Min

10 Bench Press

15 Sumo Deadlift

use the same weight for all sets

Comp: “UPSHIFT” (AMRAP – Rounds and Reps)

RX

AMRAP15

12/9 Cal Bike

8 DB Hang Power Clean 50/35lb

12 alt Lunge (no weight)

4/2 Burpee Bar Muscle Up

Intermediate

AMRAP15

12/9 Cal Bike

8 DB Hang Power Clean 35/25lb

12 alt Lunge (no weight)

8 Burpee Pull Up

Scaled

AMRAP15

12/9 Cal Bike

8 DB Hang Power Clean 25/15lb

12 alt Lunge (no weight)

8 Ring Row