170927

Modig Fitness – CrossFit

Warm-up

Row 10 Cal

10 Good Mornings

5 Hang Cleans

5 Front Squats

5 Strict Press

5 V-ups

Conditioning

F: Metcon (Calories)

4:00 AMRAP:

3 Rounds of DT (75/55)

Max Cal Row in Remaining Time

-Rest 4:00-

4:00 AMRAP:

2 Rounds DT (95/65)

Max Cal Row in Remaining Time

-Rest 4:00-

4:00 AMRAP

1 Round DT (115/75)

Max Cal Row in Remaining Time
DT= 12 Deadlifts/9 Hang Cleans/6 Push Jerks

P: Metcon (Calories)

4:00 AMRAP:

3 Rounds of DT (95/65)

Max Cal Row in Remaining Time

-Rest 4:00-

4:00 AMRAP:

2 Rounds DT (135/95)

Max Cal Row in Remaining Time

-Rest 4:00-

4:00 AMRAP

1 Round DT (155/105)

Max Cal Row in Remaining Time
DT= 12 Deadlifts/9 Hang Cleans/6 Push Jerks