171122

Modig Fitness – CrossFit

Warm-up

5 Burpees

:30 sec Dead Hang

10 PVC Pass Throughs

10 OHS

10 See-Saw Steps

10 Leg Swings Each Leg Each Direction

Weightlifting

F: Push Press (5×3@80% of Heaviest Triple)

P: Hang Snatch (5×3@80% of Heaviest Triple)

Conditioning

F: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

10 Lateral Burpees

10 Knees to Elbows

20 Alternating DB Snatches (35/25)

P: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00:

10 Lateral Burpees

10 Toes to Bar

20 Alternating DB Snatches (50/35)