WOD

Modig Fitness – CrossFit Warm-up 8 Minutes: 8 OH Lunges 5 S.A. KB Swings 10 Rack Thrusters (5 Count tempo) Strength Overhead Squat (3,2,1,1,1RM) Conditioning...

Modig Fitness – CrossFit Warm-up Row 100-200m Leg Swings Banded Monster Walk Banded Abduction Banded Good Morning 10 Lunges Strength Deadlift (3@70%, 2@75%, 1@85%, 1@90%,...

Modig Fitness – CrossFit Metcon (Time) 9/11 Tribute Unloaded WOD: 2001 Meter Run 11 Box Jumps 11 Push Ups 11 Wall balls 11 KBS 11...

Modig Fitness – CrossFit Strength Hang Snatch (5×2@70%) Conditioning Metcon (Time) Run 400m 20 Pull ups (Rx+ 10 Bar Muscle ups) Run 800m 20 Burpees...

Modig Fitness – CrossFit Weightlifting Clean and Jerk (3@65%, 3@70%, 3@75%, 2@85%, 1@95%) Metcon (Time) 15 Minutes to Complete- 3 Rounds: Row 500/400m 50 Double...

Modig Fitness – CrossFit Skill 3x Tempo Strict Pull ups 3x Tempo V-ups Conditioning Metcon (Time) 3 Round: :30sec ME Air Bike :30sec Rest 5...

Modig Fitness – CrossFit Strength Deadlift (3@65%, 3@70%, 3@75%, 3@80%, 3@95%) All reps are non-T&G. Do not drop from the top. Conditioning Metcon (Time) 500m...

Modig Fitness – CrossFit Strength Overhead Squat (3,3,3,3,3RM) Bar is taken from the rack on your back and rack jerked overhead. Conditioning Metcon (Time) 5...

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