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CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3 Min Row, Bike, or Run
-into-
2-3 Sets
10-12 Banded Face Pull
12 Thoracic Squat Rotations
6-8 Push-Up + Down Dog
6/6 Single Leg RDLs + Quad Stretch
Bench Press
12:00 to Build to a Heavy 1RM
RPE 9+
RPE9+ so that should feel like 95-100%+. You should have around 0 reps left in the tank.
6:00 to Complete 2 Drop Sets
2×3 @80% of 1
AMRAP @80% of 1
-rest as needed between the drop sets
EuroVision (2 Rounds for time)
RX
For Time (6:00 Cap)
5-10-15
Cal Echo Bike
Double DB Thrusters (50/35s)
3:00 Rest
For Time: (6:00 Cap)
8-6-4 Devils Press (50/35s)
15-10-5 Cal Echo Bike
Intermediate
For Time (6:00 Cap)
5-10-15
Cal Echo Bike
Double DB Thrusters (35/25s)
3:00 Rest
For Time: (6:00 Cap)
15-10-5
Devils Press (35/25s)
Cal Echo Bike
Scaled
For Time (6:00 Cap)
5-10-15
Cal Echo Bike
Double DB Thrusters (light DBs)
3:00 Rest
For Time: (6:00 Cap)
15-10-5
Alt. Single Arm Devils Press (light DB)
Cal Echo Bike
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