Announcements
CFM Swag
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http://crossfitmodernapparel.com
💥Heads up!💥
6pm class is CANCELED tonight.
CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3 Min Row, Bike or Run
-into-
2 Sets
8 Banded Y’s
8 Banded T’s
20 Mini Band Lateral Steps
:15 Chin-Up Deadhang
10-12 Kip Swings
2-3 Strict Pull-Ups + Controlled Negative
Specific
4 Sets (Building)
2 Strict Press
1 Pause Push Press
1 Push Press
Push Press
12:00 Build to a Heavy 1
– RPE 9+ so that should feel like 80-95%. You should have 0 reps left in the tank.
3:00 to Complete 1 Drop Set
AMRAP @80% of Heavy Single
Strays (AMRAP – Rounds and Reps)
Don’t reset your cals or meters today!
RX
For Time:
100/80 Cal Echo Bike or 2000/1600m Row
Every 4:00
50 Double Unders
12 C2B
-Starting with this!
Intermediate
For Time:
80/65 Cal Echo Bike or 1500/1000m Row
Every 4:00
50 Double Unders
12 Pull-Ups
-Starting with this!
Scaled
For Time:
60/45 Cal Echo Bike or 1000m Row
Every 4:00
40-80 Single Unders
8-12 Inverted Row or Ring Rows
-Starting with this!
Score is the time it took to complete the bike or row
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