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Modig Fitness – CrossFit Warm-up Metcon (No Measure) 3 Rounds 1:00 Cardio 12-15 Banded Upright Rows 12-15 Banded Lat Pulldowns 12-15 Banded Pull Aparts 12-15...

Modig Fitness – CrossFit Strength Pa: Hang Snatch ATK (70%x3 75%x2 80%x2x3) Perform one set every 2:00 Pb: Hang Clean ATK (70%x3 75%x2 80%x2x3) Perform...

Modig Fitness – CrossFit Conditioning () () ()

Modig Fitness – CrossFit Strength P: Back Squat (65%x8, 70%x6, 75%x4, 80%x2, 70%x8) Fa: Walking Lunges (4×8-10/Leg) Find a moderate-challenging weight Fb: Dumbbell RDL (4×8-10)...

Modig Fitness – CrossFit Conditioning Metcon (Time) Team 5k Row As a team of 2, row 5,000m as fast as possible. Switch every 250m

Modig Fitness – CrossFit Conditioning Metcon (Time) Teams of 3 (30:00 cap) 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Deadlifts 135/95 100 Barbell-Facing...

Modig Fitness – CrossFit Strength P: Front Squat 70%x3 75%x3 80%x3 F: Non-Elevated Split Squats 3×6/leg Conditioning Helen (Time) 3 Rounds for time of: 400m...

Modig Fitness – CrossFit Warm-up Metcon (No Measure) 3 Rounds 1:00 Cardio 12-15 Banded Upright Rows 12-15 Banded Lat Pulldowns 12-15 Banded Pull Aparts 12-15...

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