170111

Modig Fitness – CrossFit

Warm-up

Row/Bike/Rope

8 Leg Swings

8 Arm Circles

8 Good Mornings

8 Front Squats

5 Strict Press

3 Hang Cleans

Weightlifting

Clean and Jerk (1RM)

Conditioning

Metcon (Time)

16:00 to complete-

3 Rounds:

30 Wall Ball (20/14)

20 Step Down Box Jumps (24/20″)

500/400m Row