170913

Modig Fitness – CrossFit

Warm-up

10 Goblet Squat

10 KB Swing

10 Banded GM

10 Push ups

Conditioning

F: Metcon (AMRAP – Reps)

5:00 Work:

50 Wall Balls (16/12)

AMRAP

10 Power Cleans (95/65)

12 Burpees

-5:00 Rest-

5:00 Work:

35 Wall Ball (16/12)

AMRAP

8 Power Cleans (115/75)

10 Burpees

-5:00 Rest-

5:00 Work:

20 Wall Ball (16/12)

AMRAP

6 Power Cleans (135/95)

8 Burpees

*score is total power cleans and burpees

P: Metcon (AMRAP – Reps)

5:00 Work:

50 Wall Balls (20/14)

AMRAP

10 Power Cleans (135/95)

12 Lateral Burpees

-5:00 Rest-

5:00 Work:

35 Wall Ball (20/14)

AMRAP

8 Power Cleans (155/115)

10 Lateral Burpees

-5:00 Rest-

5:00 Work:

20 Wall Ball (20/14)

AMRAP

6 Power Cleans (185/135)

8 Lateral Burpees

*score is total power cleans and burpees