161220

Modig Fitness – CrossFit

Warm-up

Row/Bike/Rope

8 Leg Swings

8 Arm Circles

8 KB Swings

8 KB Squats

8 KB Lunges

Weightlifting

Power Clean (5×3 Non-T&G- add 2.5lbs)

If you miss:

13-14 reps, try the same weight next week.

12 or less reps, drop 7.5 lbs. next week.

Conditioning

Metcon (Time)

20:00 to Complete:

Row 500m

30 Wall Balls (20/14)

30 Pull ups

Row 500m

20 Wall Balls (20/14)

20 Pull ups

Row 500m

10 Wall Balls (20/14)

10 Pull ups

Row 500m