CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

BB Warm Up

Good Morning

Muscle Clean

Tall Clean

Front Squat

Clean

Build to a Heavy 1 Rep

Optional rep scheme:

3-3-3-2-2-1-1-1…

Complete sets of 3s and 2s as singles, not touch n go. Use the lighter weights to dial in technique.

22 Min Cap

Comp: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 13

100m Run

9 Front Squat 205/145lb

9/6 Deficit HSPU 6/4”

Intermediate

AMRAP 13

100m Run

9 Front Squat 165/115

9/6 HSPU

Scaled

AMRAP 13

100m Run

9 Front Squat 115/85lb

9 HSPU on 25lb Plate + Ab Mat