CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

Specific

2 Sets

10-20s Hollow Hold

10 Banded High Pull

10/10 Banded Side Step + Fire Hydrant

5 Tempo Cyclist Squat

3-5 Banded Front Squat

Front Squat

Build to a 1 Rep Max Front Squat

Optional Rep Scheme:

5-5-3-3-2-2-1-1-1…

20 Min Cap

Metcon (Calories)

RX

OTM 15

MIN 1: 3 Power Clean 155/105lb + 6 CTB

Min 2: Max Cal Row

Min 3: Rest

RX+

OTM 15

MIN 1: 3 Power Clean 205/155lb + 8 CTB

Min 2: Max Cal Row

Min 3: Rest

Intermediate

OTM 15

MIN 1: 3 Power Clean 115/85lb + 6 Pull Up

Min 2: Max Cal Row

Min 3: Rest

Scaled

OTM 15

MIN 1: 3 Hang Power Clean @light + 6 Ring Row

Min 2: Max Cal Row

Min 3: Rest

MaRX

OTM 15

MIN 1: 3 Power Clean 135/95lb + 6 CTB Pull Up

Min 2: Max Cal Row

Min 3: Rest