CrossFit Modern – CrossFit
Metcon (No Measure)
General:
4 Min Row/Bike or Run 1000m
2 Rounds
10 Pass Through
3/3 WGL
5 Footwork Drills
5 Split Press
Weightlifting
Tall Jerk
Every 1:30 x7
2 Tall Split Jerk
2 Split Jerk
-build to maintain quality
Metcon
Amrap 20 (AMRAP – Rounds and Reps)
30/24 Cal Row or 20/16 Cal Bike
30 KBS 53/35lb
30 BW Lunges (forward or reverse step)
30 Ab Mat Sit-ups
30 Push Up
Rx+:
30/24 Cal Row or 20/16 Cal Bike
30 KBS 53/35lb
30 BW Lunges (forward or reverse step)
30 Toe to Bar
30 Push Up
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