CrossFit Modern – CrossFit

Warm Up (No Measure)

General:

4 Min Row/Bike or 1000m Run

3 Rounds

10 Foot Work Drills (land in power position)

20 Alt Plank Shoulder Tap

15 Banded Good Morning

7 Hang Muscle Snatch

Weightlifting

Bench Press

Bench Press

Every 1:30 x7

2 Bench Press

-Start at 70% and build each set

Metcon

Amrap 13 (AMRAP – Rounds and Reps)

Rx:

10 Power Snatch 75/55lb

50 Double Under

Scaled:

10 Hang Power Snatch Light

50 Singles

Rx+:

10 Power Snatch 95/65lb

50 Double Under