WOD

Modig Fitness – CrossFit Weightlifting 10:00 Alternating EMOM 1a: Power Clean & Push Jerk (5×3@80%) 1b: Box Jumps (7-10 Step Down Box Jumps) Conditioning Metcon...

Modig Fitness – CrossFit Mobility ROMWOD Gymnastics Kipping, Arch/Hollow, Muscle ups, Rope Climb Endurance Metcon (Time) 10×250/200m Row 1:00 Rest between Rounds Strength 1a: Kettlebell...

Modig Fitness – CrossFit Warm-up Row/Bike 8 Leg Swings 8 Arm Circles 10 KB Swings 10 OHS Weightlifting Power Snatch (Every :45sec x 7 Rounds-...

Modig Fitness – CrossFit Conditioning 1: Metcon (AMRAP – Rounds) 12:00 Rotating EMOM: -15/10 Air Bike Cals -3-9 Handstand Push ups -6-10 Toes to BarSubs-...

Modig Fitness – CrossFit Strength Back Squat (4×10@65%) Conditioning Metcon (Time) 7 Minutes to complete: 3 Rounds- 15 Hang Power Cleans (135/95) 15 Burpees *add...

Modig Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) 10 Minute Alternating EMOM Minutes 1-3-9 5 KB Thrusters Each Arm 55/35 Minutes 2-4-8 50...

Modig Fitness – CrossFit Conditioning Metcon (Time) 12:00 to Complete: 40 Deadlifts (225/135) 40 Wall Balls (20/14) 40 Cal Row 40 Cal Bike *add 1...

Modig Fitness – CrossFit Weightlifting 1a & 1b is an alternating 10:00 EMOM 1a: Clean (5×3@75%) 1b: Double-Unders (5×35-50) Conditioning Metcon (AMRAP – Rounds and...

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