180117

Modig Fitness – CrossFit

Warm-up

1:00 Row Bike or Run

10 PVC Pass throughs

10 Overhead Squats

10 Sots Press

10 Push ups

Conditioning

F: Metcon (Time)

21 – 15 – 9

Cal Air Bike

Thrusters (75/55)

15 – 12 – 9

Cal Row

Hang Cleans (Full) (75/55)

12 – 9 – 6

Burpees

Overhead Squats (75/55)

P: Metcon (Time)

21 – 15 – 9

Cal Air Bike

Thrusters (95/65)

15 – 12 – 9

Cal Row

Hang Cleans (Full) (95/65)

12 – 9 – 6

Burpees

Overhead Squats (95/65)