161031

Modig Fitness – CrossFit

Warm-up

Row/Bike/Run

10 Leg Swings

10 Arm Circles

5 Hang Cleans

5 Shoulder Press

10 Front Squats

Weightlifting

Clean and Jerk (15 Minutes to a heavy single)

Conditioning

No rest between 1&2.

15 Minute Cap

1: 1000m Row (Time)

Max Effort 1000m Row

2: Metcon (Time)

21-15-9

Hang Power Clean (135/95)

Lateral Burpees