170410

Modig Fitness – CrossFit

Weightlifting

P&F: Hang Clean (5×2- Drop each rep)

Begin your first set at 65% (same weight as last week) and add each set. Record the heaviest.

Conditioning

P: Metcon (AMRAP – Reps)

12:00 Rotating EMOM:

1: 5 Strict Pull ups, 10 Push ups, 15 Air Squats

2: 15/12 Calorie Row

3: Max Clean and Jerks (any style) (135/95)
Score is total C&J.

F: Metcon (AMRAP – Reps)

12:00 Rotating EMOM:

1: 5 Pull ups, 10 Push ups, 15 Air Squats

2: 12/10 Calorie Row

3: Max Clean and Jerks (any style) (115/75)
Score is total C&J.