CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
30 Mountain Climbers
15 Floor Shoulder Press
15 Band Upright Row
20 Crossover Mountain
Climbers
10 Squats + 5 Squat
Drops
10 Band Shoulder Press
Weightlifting
Clean and Jerk (5x(3 Power Clean + 2 Squat Clean + 1 Jerk))
+ MB Sit-Up 4×10
Metcon
Metcon (AMRAP – Rounds and Reps)
12AMRAP:
Buy In: Choice 40 Cal Bike/Row/Ski
Then…AMRAP in remainder of time:
– 15 Wall Balls (20/14lbs) (Rx+ 30/20lbs)
– 15 Hang Power Clean & Jerk (75/55) (95/65 Rx+)
– 15 Abmat Sit-Up (Rx+ TTB)
Note time it took for Bike/Row/Ski in comments.
Extra Credit
Weighted Pull-ups (3×8)
Alternate with x3
DB Forward Lunge
x12