CrossFit - Thu, Nov 27 - Modern Athletics

CrossFit Modern – CrossFit

General

3 min row, bike, or run

Mobility

3/3 WGL

10 alt Quad Stretch

Specific

2 Sets

10/10 Banded SIde Step + Fire Hydrant

5 Up/Down

7-10 Kip Swing

10-12 KBS

PVC/BB Warm Up

w/PVC

Turnover

Footwork

Tall Clean

w/BB

High Pull

Muscle Clean

Low Hang Power Clean

RX

In Teams of 2

AMRAP 20

30/24 Cal Bike

20 Toe to Bar

30 Burpee Over Bar

20 Hang Power Clean 135/95lb

RX+

AMRAP 20

30/24 Cal Bike

20 Toe to Bar

30 Burpee Over Bar

20 Hang Power Clean 155/105lb

Intermediate

AMRAP 20

30/24 Cal Bike

20 Toe to Bar

30 Burpee Over Bar

20 Hang Power Clean 95/65lb

MaRX

AMRAP 20

30/24 Cal Bike

20 Toe to Bar

30 Burpee Over Bar

20 Hang Power Clean 115/85lb

Scaled

AMRAP 20

30/24 Cal Bike

20 Hanging Knee Raise

30 Burpee or Up/Down

20 Hang Power Clean @light

10 Minutes

Build to a Heavy 3 Rep Power Clean

RX

Solo

AMRAP 20

15/12 Cal Bike

10 Toe to Bar

15 Burpee Over Bar

10 Hang Power Clean 135/95lb