CrossFit Modern – CrossFit

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Warm up (No Measure)

General:

4-6 Min Row/Bike or Run

Specific: Clean

w/PVC

Foot Work

Turnover

Scarecrow

w/BB

Clean High Pull (from high hang)

Tall Clean

Weightlifting

Clean

1 Halting Clean Deadlift

2 Clean Pull + Pause in Extension

3 Squat Clean

*pause at knee, scoop, pause at

pockets, punch-shrug-pull, pause in extension.

Metcon

Metcon (AMRAP – Reps)

OTM 15

Min 1: 5 Power Clean @50% of 1rm

Min 2. Max Reps Burpee Over Bar

Min 3: Rest

Rx+:

OTM 15

Min 1: 5 Power Clean @60% of 1rm

Min 2. Max Reps Burpee Over Bar

Min 3: 4/1 Ring Muscle Up