CrossFit Modern – CrossFit

Warm Up (No Measure)

General:

4 Min Row/Bike or Run 1000m

Mobility:

PNF Banded Front Rack

Specific: Clean

w/PVC

Footwork

Turnover

Scarecrow

w/BB

Tall Power Clean

Front Squat

Weightlifting

Clean

Every 1:30 x10

1 Halting Clean Deadlift (pause at knee and pockets)

2 Clean Extension + Pause

1 Clean

-build to maintain control in each pause

-power or squat clean

Metcon

Metcon (Time)

With an 15 Minute Clock

For Time:

800m Run

60 Wall Balls

30 Burpee Box Jump Over 24/20″

Amrap in the remaining time:

15 Wall Ball

4 Burpee Box Jump Over

Rx+:

800m Run

60 Wall Ball

40 Burpee Box Jump Over

Metcon (AMRAP – Rounds and Reps)

Rounds and Reps