171205

Modig Fitness – CrossFit

Warm-up

1:00 Air Bike

15 Air Squats

10 KBS

6 Walk Out Push ups

Weightlifting

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

P: 2 Position Power Clean (12 Mintues to Max the Complex)

F/H

Conditioning

F: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

20 KB Swings (55/35)

20 Pull ups

15/10 Air Bike Cals

200 Single Unders

P: Metcon (Time)

AMRAP 15:00

20 KB Swings (55/35)

20 Chest to Bar Pull ups

20/14 Cal Air Bike

100 Double Unders