CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

Build to starting weight for strength component. (5-7 min)

Pause Back Squat

E2M for 12 Min (6 sets)

3 Pause Back Squat

Begin at ~50-60%

Build to a heavy set of 3

3 sec down, 1 sec pause

Metcon (5 Rounds for time)

RX

E4M for 20 Min (5 rounds)

18/15 Cal Bike

9 HSPU

3 Hang Squat Clean 155/105lb

RX+

E4M for 20 Min (5 rounds)

18/15 Cal Bike

9 Deficit HSPU @4/2”

3 Hang Squat Clean 205/145lb

Intermediate

E4M for 20 Min (5 rounds)

18/15 Cal Bike

9 Pike HSPU or L-Sit Press

3 Hang Squat Clean 115/75lb

Scaled

E4M for 20 Min (5 rounds)

18/15 Cal Bike

9 Pike HSPU or L-Sit Press

5 Hang Power Clean @light