171030

Modig Fitness – CrossFit

Weightlifting

F: Hang Clean (12 Minutes to a Heavy Double)

Repeating weights during the 12 minutes is ok. We would rather you work on technique for 12 than find a max in 4.

P: Clean and Jerk (Find 2RM then 1@95%, 1@90%)

15 Minutes

Conditioning

15 Minute Time Cap for Fitness & Perfromance

P: Metcon (Time)

3 Rounds:

Row 400/350m

10 Chest to Bar Pull ups (Rx+ 5 Bar MU)

25 Thrusters (45lbs)

F: Metcon (Time)

3 Rounds:

Row 400/300m

10 Pull ups

20 Thrusters (45/35lbs)