160125

Modig Fitness – CrossFit

Weightlifting

Perform 1a & 1b as an Alternating EMOM for 10:00.

Even- Hang Clean

Odd- Burpees

1a: Hang Clean & Jerk (2 Hang Cleans +1 Jerk @ 70%)

Just Above Knee
70% of C&J Max.

1b: Burpees (7-9 Burpees)

You choose the reps within the given range

Conditioning

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP:

10 Pull ups

20 Shoulder to Overhead (115/75)

30 Double unders