04022019

Modig Fitness – CrossFit

Conditioning

P: Metcon (3 Rounds for reps)

AMRAP 5:00

50/40 Cal Row Buy-In

12 Deadlifts 185/125

8 Bar Facing Burpees OTB

Rest 5:00

AMRAP 5:00

50/40 Cal Row Buy-In

8 Deadlifts 225/155

8 Bar Facing Burpees OTB

Rest 5:00

AMRAP 5:00

50/40 Cal Row Buy-In

4 Deadlifts 275/185

8 Bar Facing Burpees OTB
Athletes may sub 600m run for rowing. 2 laps + normal 400m distance

Score is deadlifts + Box jump overs per round

F: Metcon (3 Rounds for reps)

AMRAP 5:00

50/40 Cal Row Buy-In

20 RKBS 35/25

10/10 KB Step-Ups 20/16″

Rest 5:00

AMRAP 5:00

50/40 Cal Row Buy-In

16 RKBS 55/35

8/8 KB Step-Ups 20/16″

Rest 5:00

AMRAP 5:00

50/40 Cal Row Buy-In

12 RKBS 70/55

6/6 KB Step-Ups 20/16″
Athletes may sub 600m run for rowing. 2 laps + normal 400m distance.

Perform step-ups with the same weight KB as swings

Score is RKBS + Step-ups per round