161202

Modig Fitness – CrossFit

Warm-up

Run/Row/Rope

10 KB SDLHP

10 KB Swing

10 Gobblet Squats

Strength

Front Squat (Tempo 3 count decent- 3×5- add 5 lbs.)

Conditioning

Metcon (AMRAP – Reps)

11:00 AMRAP:

3 Overhead Squats (75/45) (Rx+ 115/75)

3 Pull ups (Rx+ Bar Muscle ups)

6 Overhead Squats (75/45) (Rx+ 115/75)

6 Pull ups (Rx+ Bar Muscle ups)

9 Overhead Squats (75/45) (Rx+ 115/75)

9 Pull ups (Rx+ Bar Muscle ups)

–Continue adding 3 reps to each exercise for the 11 Minutes.