CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

5-7 Cat/Cow

10 Shoulder Dip + Rotation

10 alt Quad Stretch

PVC & BB Warm Up

W/PVC

Turnover

Footwork

Tall Clean

W/BB

Muscle Clean

Hang Power Clean

Front Squat

Big Boring Clean Complex

7-10 Sets

1 Segmented Clean Pull

-drop/reset-

1 Clean Pull

-drop/reset-

1 Power Clean

1 Low Hang Clean (power or squat)

Metcon (Weight)

RX

OTM 15

Min 1 – 15/12 Cal Row

Min 2 – 3 Power Clean (~65%)

Min 3 – 3 Wall Walks

Intermediate

OTM 15

Min 1 – 12/10 Cal Row

Min 2 – 3 Power Clean (~55%)

Min 3 – 2 Wall Walks

Scaled

OTM 15

Min 1 – 10/8 Cal Row

Min 2 – 3 Hang Power Clean @light

Min 3 – 2 Scaled Wall Walks