170508

Modig Fitness – CrossFit

Weightlifting

P: 3 Position Clean & Jerk F/H/P (12 Mintues to Max the Complex)

Floor/Hang/Power position

F: Power Clean & Push Jerk (12 Mintues to a heavy triple- drop between reps)

Conditioning

P: Metcon (AMRAP – Reps)

AMRAP 4:00

21 Calorie Row

21 Burpees

21 Chest to Bar Pull ups

Rest 4:00

AMRAP 4:00

18 Calorie Row

18 Burpees

18 Toes-to-Bar

Rest 4:00

AMRAP 4:00

15 Calorie Row

15 Burpees

15 Pull ups

F: Metcon (AMRAP – Reps)

AMRAP 4:00

21 Calorie Row

21 Burpees

21 Pull ups

Rest 4:00

AMRAP 4:00

18 Calorie Row

18 Burpees

18 Knees to Elbows

Rest 4:00

AMRAP 4:00

15 Calorie Row

15 Burpees

15 Pull ups