WOD

Modig Fitness – CrossFit Mobility ROMWOD Endurance Metcon (Time) Run 800m Row 500m Bike 750m Row 500m Run 800m Strength Metcon (No Measure) 1a. Dumbbell...

Modig Fitness – CrossFit Weightlifting P: Clean and Jerk (1 RM (3 Attempts above 90%) Use 15-18 Minutes. Once you have 3 attempts over 90%,...

Modig Fitness – CrossFit Warm-up 10:00 Rotating EMOM 10 Cal Row 20 Air Squats 10 Ring rows 20 Lunges 10 Burpees Strength P: Front Squat/Back...

Modig Fitness – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest...

Modig Fitness – CrossFit Strength P: Front Squat/Back Squat (6x 1Front/ 3Back @ 94% of 170523) Rack Front Squats and Immediately Begin Back Squats F1:...

Modig Fitness – CrossFit Mobility ROMWOD Endurance Metcon (Time) 3x1000m Row Rest 2:00 between each Strength 1a: Incline Dumbbell Bench Press (12, 12, 10, 10)...

Modig Fitness – CrossFit Conditioning P&F: Metcon (AMRAP – Rounds) Rotating 12:00 EMOM 1- 15/10 Cal Bike 2- 15/10 Push ups 3- 10 Box Jumps...

Modig Fitness – CrossFit Strength P: Front Squat/Back Squat (6x 1Front/ 3Back @ 1RM Front Squat) Rack Front Squats and Immediately Begin Back Squats F:...

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