171113

Modig Fitness – CrossFit

Warm-up

Row 5 Cal

10 PVC Pass Throughs

10 OHS

20 Banded Good Mornings

Weightlifting

P: Clean and Jerk (12 Minutes to 2RM, then 1@95%, 1@90%)

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

Conditioning

P: Metcon (3 Rounds for reps)

3 Rounds:

1:00 ME KB Swings (55/35) (Rx+ KB Snatches)

1:00 ME Front Rack Lunges (115/75) (Rx+ OH Lunges)

1:00 ME Cal Row

Rest 1:00

F: Metcon (3 Rounds for reps)

3 Rounds:

1:00 ME KB Swings (55/35)

1:00 ME Front Rack Lunges (95/65)

1:00 ME Cal Row

Rest 1:00