170724

Modig Fitness – CrossFit

Weightlifting

Fa: Dumbbell Shoulder Press (3×8 AHAP)

Fb: Dumbbell Row (3×10 ea. Arm- AHAP)

P: Shoulder Press (3@60%, 3@65%, 3×8@75%)

Conditioning

Work as hard as you can for 15:00. If you get cut off by the time cap, add 1 second penatly per rep.

F: Metcon (Time)

15:00 to Complete:

21-18-15-9

Alt. Dumbbell Snatch (35/25)

Step Down Box Jumps (20″)

Cal Row

P: Metcon (Time)

15:00 to Complete:

27-21-15-9

Alt. Dumbbell Snatch (50/35)

Step Down Box Jumps (24/20″)

Cal Row