CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

5-7 Cat/Cow

10 alt Hip 90/90

5 Min to build to starting weight

Back Squat

E2M for 12 Min

3 Back Squat

Begin at ~60%

Build to ~80%

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 15

15/12 Cal Bike

8 HSPU

5 Hang Power Clean 135/95lb

RX+

AMRAP 15

15/12 Cal Bike

10 Deficit HSPU 4/2”

5 Hang Power Clean 135/95lb

Intermediate

AMRAP 15

15/12 Cal Bike

8 HSPU + Ab Mat on 45lb plate

5 Hang Power Clean 95/65lb

Scaled

AMRAP 15

15/12 Cal Bike

8 DB Push Press

5 Hang Power Clean @light