160629

Modig Fitness – CrossFit

Warm-up

AMRAP 6:00

Row 150m

10 Rotations@ Trunk w/chop

10 Good Mornings

:20 sec Dead hang

Deadlift (5@55%, 5@65%, 5@70%, 5@75%, 5@85%)

These are non-T&G reps. Your bar needs to be pulled from a dead stop every rep.

Conditioning

Metcon (Time)

16:00 to complete-

5 Rounds:

Row 250/200m

12 Pull ups (Rx+ 6 Muscle ups)