CrossFit Modern – CrossFit

Deadlift

Comp: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 17

Buy in :

1500/1200m Row

AMRAP remaining time:

10 Alt Box Step Up 24/20″ (50/35lb)

10 Toe to Bar

Intermediate

AMRAP 17

Buy in :

1500/1200m Row

AMRAP remaining time:

10 Alt Box Step Up 24/20″ (30/20lb)

6 Toe to Bar

Scaled

AMRAP 17

Buy in :

1000/800m Row

AMRAP remaining time:

10 Alt Box Step Up 20″ (20/10lb)

10 Hanging Knee Raise

Power: 3-5 Rounds for Quality (AMRAP – Rounds and Reps)

17 Min Time Cap

300/250m Row

10 Alt Box Step Up

7-10 Toe to Bar

Rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 17

300/250m Row

10 Alt Box Step Up

7-10 Toe to Bar (or Knee Raises)

Scale to allow continuous movement