161011

Modig Fitness – CrossFit

Warm-up

6:00

Run/Bike

10 Arm Circles

7 Push ups

7 Press

7 Push Jerks

3 Split Jerk

Weightlifting

Push Jerk+Split Jerk (12 Minutes to Max the Complex 2+1)

Conditioning

Metcon (Time)

21 Ring Dips (Rx+ 12 Strict HSPU)

Run 250m

15 Ring Dips (Rx+ 10 Strict HSPU)

Run 400m

9 Ring Dips (Rx+ 8 Strict HSPU)

Run 800m