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CrossFit Modern – CrossFit

Warm-up (No Measure)

General

2 Sets:

1:30 Bike or Row

14 Mini Band Side Steps

7-10 BB Good Morning

5-7 Inch Worm +Push-Up

Specific (Building)

2-3 Sets

2 Hang Muscle Cleans

2 Tall Cleans

2 Tempo Power Cleans (slow pull to the knees)

Clean Complex

Every 1:20 x10

1 Segment Clean Pull (Pause @mid-shin and above knee)

1 Hang Power Clean (2 second pause @knee)

-Drop-

1 Low Hang Power Clean (To mid-shin)

Sea of Love (AMRAP – Rounds and Reps)

RX

3 Sets:

AMRAP 5

5 Hang Power Cleans (135/95)

5 Wall Walks

12/10 Cal Echo Bike

-2:30 Rest-

Scaled

3 Sets:

AMRAP 5

5 Hang Power Cleans (light BB)

5 Inch Worm + Push-Up

9/6 Cal Echo Bike

-2:30 Rest-

Pick up where you left off on each round.

The weight on the bar should be something you can cycle for 5 reps unbroken.