151204

Modig Fitness – CrossFit

Strength

Front Squat (3×5@75%)

You will have 15 minutes to complete your squats.

Conditioning

Metcon (4 Rounds for weight)

4 rounds:

Complete the following cycle 7 times to complete 1 round:

Power Clean – 1 rep

Thruster – 1 rep

Back Squat – 1 rep

Rack Jerk – 1 rep

After cycle is completed 7 times complete:

Pull Ups – 7 reps

Rest 3 minutes between sets
*If the weight is dropped this constitutes a miss. Coming off the bar during the pull ups constitutes a miss. Count number of total misses and complete that number in burpees after the workout has ended.