CrossFit Modern – CrossFit

Warm Up (No Measure)

General:

5 Min Row/Bike or 1000m Run

Specific:

3 Rounds

5 BB Good Mornings

3 BB High Pull

3 Tall Clean

3 Hang Power Clean

Power Clean

Every :45 x15

1 Power Clean

-use a weight between 65% and 80%

-these should be challenging but done with quality

-use the same weight for all sets

Metcon

For Time (Time)

1 Round

30 Thrusters 75/55lb

30 Toe to Bar

30 HR Push up

REST 3 Min

2 Rounds

15 Thruster

15 Toe to Bar

15 HR Push up

REST 3 Min

3 Rounds

10 Thruster

10 Toe to Bar

10 HR Push up

Time Cap: 25 Min. All unfinished reps will be added to the cap as seconds.

Scaled:

Light – Moderate Goblet Squat or DB Thruster

Ab Mat Sit-up

Knee push up

Rx+:

Thruster 95/65lb

Toe to Bar

HSPU

Weightlifting