CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

Specific

2 Sets

10-12 Banded Face Pull

10 RKBS

6 Lateral Squat

5 Strict Press

Split Jerk Complex

6-8 Sets

2 Split Press

2 Push Press

2 Split Jerk

16 min cap

Comp: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 14

12/9 Cal Bike

9 Sit Ups

5 Box Jump 30/24”

3 Deadlift 275/185lb

Intermediate

AMRAP 14

12/9 Cal Bike

9 Sit Ups

5 Box Jump 24/20”

3 Deadlift 205/145lb

Scaled

AMRAP 14

12/9 Cal Bike

9 Sit Ups

5 Box Jump 20/18”

3 Deadlift @moderate