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CrossFit Modern – CrossFit
Warm Up (Checkmark)
General
4 Min Row/Bike or Run
2-3 Sets
5-7 Scap-Push-Up
3-5 Push-Ups
5/5 Body Weight Single Leg RDLs
8 Alt. Lunges
Modern Muscle Mania (Weight)
Every 3:00 x5
Close Grip Bench
3 reps RPE9
+
Banded Lat Pull-Downs
-Max Effort Set (No reps left)
Just Go With It (AMRAP – Rounds and Reps)
RX
For Time:
200m Run
21 Bench Press (115/75)
42/34 Cal Row
200m Run
15 Bench Press
30/24 Cal Row
200m Run
9 Bench Press
18/14 Cal Row
Intermediate
For Time:
200m Run
21 Bench Press (95/65)
42/34 Cal Row
200m Run
15 Bench Press
30/24 Cal Row
200m Run
9 Bench Press
18/14 Cal Row
Scaled
For Time:
200m Run
15 Bench Press (light DBs )
30/24 Cal Row
200m Run
12 Bench Press
24/18 Cal Row
200m Run
9 Bench Press
18/12 Cal Row
Time Cap- 18:00
Target Time- Sub 15:00
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