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Modig Fitness – CrossFit

Strength

Front Squat/Back Squat (15 Minutes to max the combo 3 Front/4 Back)

Rack Front Squats and Immediately Begin Back Squats

Conditioning

Metcon (AMRAP – Reps)

AMRAP 11:00

50 Cal Row

40 Wall Balls (20/14)

30 KB Swings (55/35)

20 Step Down Box Jumps (24/20″)

10 Muscle ups (sub 20 pull ups)