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Modig Fitness – CrossFit

Warm-up

Run/Bike

10 Leg Swings

6 Hang Cleans

6 Ring Rows

Weightlifting

Power Clean (5×3 non- T&G- add 2.5lbs )

Conditioning

Metcon (Time)

20/15 Cal Air Bike

-then-

5 Rounds:

6 Hang Power Cleans (135/95)

10 Pull ups

-then-

20/15 Cal Air Bike