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Modig Fitness – CrossFit

Warm-up

Run/Row/Ride

10 PVC Pass thru

5 Around the body KBC Right

5 Around the body KBC Left

10 KBS

5 Push Ups

Weightlifting

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

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:00

12 Hand Release Push ups (Rx+ 7 HSPU)

10 Pull ups (Rx+ 5 Muscle ups)

20 Kettlebell Swings (55/35)