171011

Modig Fitness – CrossFit

Warm-up

3 Rounds with Empty Bar

10 Good Mornings

10 Back Squats

10 Strict Press

10 Front Squats

10 V-Ups

Weightlifting

P/F: Power Clean & Push Jerk (15 Mintues to 1RM)

Conditioning

F: Metcon (Time)

15 Minutes to Complete-

4 Rounds:

8 DB Hang Power Clean (35/25)

12 Pull ups

8 DB Push Press (35/25)

12 Knees to Elbows

P: Metcon (Time)

15 Minutes to Complete-

4 Rounds:

8 DB Hang Power Clean (50/35)

12 Chest to Bar Pull ups

8 DB Push Jerks (50/35)

12 Toes to Bar