180124

Modig Fitness – CrossFit

Warm-up

1:00 Bike or Row

10 Scap depressions

10 Chest elevated Push Ups

10 Ring Rows

10 Step ups

Weightlifting

P: High-Hang Clean & Jerk (12 Minutest to Max the Complex- 2 Cleans + 1 Jerk)

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

Conditioning

F: Metcon (AMRAP – Rounds and Reps)

AMRAP 11:00

10 KB SDHP (45/25)

15 Box Jumps (20″)

15 Pull ups

P: Metcon (AMRAP – Rounds and Reps)

AMRAP 11:00

10 KB SDHP (55/35)

15 Box Jumps (24/20″)

15 Chest to Bar Pull ups