CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

Specific

2 Sets

10s Planks (center, right, left)

7-10 RKBS

5-7 Ring Row

5/5 Single Arm Press

Bent Over Row

4 Sets

10 Bent Over Row

7-10 Strict Banded Pull Up

heavier than last week

16 Min Cap

Comp: Metcon (AMRAP – Rounds and Reps)

RX

Amrap 20

12 Bench Press 155/105lb

50 Double Under

12 DB Hang Clean & Jerk 2×50/35lb

15/12 Cal Bike

Intermediate

Amrap 20

12 Bench Press 115/85lb

50 Double Under

12 DB Hang Clean & Jerk 2×35/25lb

15/12 Cal Bike

Scaled

Amrap 20

12 Bench Press 95/65lb

50 Double Under

12 DB Hang Clean & Jerk 2×25/15lb

15/12 Cal Bike