160822

Modig Fitness – CrossFit

Warm-up

Run/Bike

10 Leg Swings

10 Arm Circles

5 Hang Cleans

10 Wall Balls

:20 Dead Hang

Weightlifting

Hang Clean (3,2,1,1,1RM)

Conditioning

Metcon (Time)

15:00 to Complete-

1500/1200m Air Bike

-then-

21-15-9

Wall Ball (20/14)

Chest to Bar Pull ups

-then-

1500/1200m Air Bike