170305

Modig Fitness – CrossFit

Warm-up

AMRAP:

Row or Bike

10 KB Swing

6 Arm Only Inch Worm

10 Push ups

Weightlifting

12:00 to Complete

P: Split Jerk (5×2)

Begin at 65% and add weight each set. Record the heaviest.

F: Push Press (5×2)

Begin at 65% and add each set. Record the heaviest.

Conditioning

P/F: Metcon (AMRAP – Reps)

Teams of 3:

AMRAP 20:00

100/75 Cal Row

50 Pull ups

100/75 Cal Row

50 Power Cleans (135/95)

100/75 Cal Row

50 Box Jumps (24/20″)

100/75 Cal Row

50 Pull ups
Split the work evenly and complete each exercise before moving to the next.