01042019

Modig Fitness – CrossFit

Conditioning

Pa: Squat Clean Thruster (Build to heavy set of 3 in 10:00)

Rest 5:00 before starting B

Pb: Metcon (AMRAP – Reps)

AMRAP 15

18 Wallballs 20/14

15/12 Cal Row

12 Thrusters, 40% of A*

9 Bar Facing Burpees OTB

One round is 54/51 reps.

*I *strongly* suggest rounding down to the nearest 5# increment

Conditioning

Fa: Walking Lunges ( 5 sets, 12-16 reps, every 2:00)

Rest 5:00 before starting B

Fb: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

18 Wallballs 10/16

15/12 Cal Row

12 DB Thrusters, 35/25#

9 Burpees over the DB

One round is 54/51 reps.