171106

Modig Fitness – CrossFit

Warm-up

10 Air Bike

10 Banded Good Mornings

10 KB Swings

10 Goblet Squats

10 Push ups

Weightlifting

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

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

Conditioning

15:00 Cap for F&P.

P: Metcon (Time)

50 Double-Unders

12 Muscle-Ups

12 DB Shoulder to OH (50/35)

50 Double-Unders

9 Muscle-Ups

9 DB Shoulder to OH (50/35)

50 Double-Unders

7 Muscle-Ups

7 DB Shoulder to OH (50/35)
Scale C2B Pull ups- 18, 15, 12

F: Metcon (Time)

100 Single Unders

15 Pull ups

15 DB Strict Press (35/25)

100 Single Unders

12 Pull ups

12 DB Strict Press (35/25)

100 Single Unders

9 Pull ups

9 DB Strict Press (35/25)