161014

Modig Fitness – CrossFit

Warm-up

Run/Row/Ride/Rope

10 Wall or Plate Squats

10 Overhead lunges w/Plate

10 Push Ups

5 Strict pull ups or ring rows

Weightlifting

3 Position Clean (12 Minutes to Max the Complex)

Floor, Hang, Power Position

Conditioning

Metcon (Time)

15 Minutes to Complete-

3 Rounds:

10 Front Squats (70%)

50 Double Unders

10 Burpees