WOD

Modig Fitness – CrossFit Metcon (Time) Helen Meets Karen “Helen” 3 Rounds: Run 400 meters 21 Kettlebell Swings (53/35#) 12 Pull-ups then directly into “Karen”...

Modig Fitness – CrossFit Weightlifting 2 Position Snatch F/H (12 Minutes to Max the Complex) Floor/Hang Conditioning Rest 4:00 Between 1&2 and 2:00 between 2&3....

Modig Fitness – CrossFit Strength Metcon (AMRAP – Rounds) EMOM 10:00 3 Deadlifts (70%) 5 Burpees Conditioning Metcon (Time) 21-15-9 Hang Power Cleans (135/95) Ring...

Modig Fitness – CrossFit Gymnastics Handstand Push-ups (Hold/Push up/Walk Progression) Endurance Metcon (Time) 800m Run 40 Cal Bike 800m Run Strength 1: Bench Press (12...

Modig Fitness – CrossFit Warm-up Run/Row/Ride 10 Bar Kips 10 Sit ups 10 Push ups 10 Plate Squats Strength Push Press+Push Jerk+Split Jerk (12 Minutes...

Modig Fitness – CrossFit Warm-up Bike/Run 10 Leg Swings 5 Ring Rows 10 Wall Balls 10 Sit ups Weightlifting 2 Position Clean F/H (12 Minutes...

Modig Fitness – CrossFit Strength Back Squat (1×20- add 5-10lbs) You can get these! Conditioning Metcon (Time) AMRAP 10:00- 15 Pull ups 15 Kettlebell Swings...

Modig Fitness – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 24 Minute AMRAP 400 Meter Run 20 Wall Balls 40 Speed Steps 20 KB...

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