CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

Specific

2 Sets

15s Hollow Hold

5/5 RNT Lunge

100m SA Overhead Carry

Back Rack Lunge

5-7 Sets

8 alt Back Rack Lunge

Build to a challenging set of 8

15 Min Cap

Metcon (Time)

RX

8 Rounds For Time

200m Run

8 Burpee Box Jump Over 24/20”

Intermediate

8 Rounds For Time

200m Run

5 Burpee Box Jump Over 24/20”

Scaled

8 Rounds For Time

200m Run

8 Burpee Box Jump Over @low