170102

Modig Fitness – CrossFit

Warm-up

Run/Row/Bike/Rope

8 Leg Swings

8 Arm Circles

5 Hang Power Cleans

5 Strict Press

5 Front Squats

5 Rings Rows

Weightlifting

Clean and Jerk (3@70%, 2@75%, 2@80%, 1@85%, 1@90%)

Conditioning

Metcon (Time)

12:00 to complete-

3 Rounds:

20 Pull ups

10 Hang Power Cleans (135/95)

10 Box Jumps (24/20″)