161019

Modig Fitness – CrossFit

Warm-up

Run/Row/Ride

10 Bar Kips

10 Sit ups

10 Push ups

10 Plate Squats

Strength

Push Press+Push Jerk+Split Jerk (12 Minutes to Max th Complex)

Conditioning

Metcon (Time)

With a Partner:

Row 4K (Partners must switch every 400m)

On the switch, complete 10 Toes to Bar & 10 AbMat Sit ups