CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
3 x
Run 100m
20 Banded Good Mornings
10 Banded Thrusters Shoulder mobility
Weightlifting
Clean and Jerk (EMOM x12-Pause above Knee and Pause in Dip of Jerk)
Work around 70% of 1RM for at least 1st 6 min to work on Speed in both the clean and the jerk
Metcon
Metcon (Time)
3 Rounds
10 Deadlift (255/175)
20 DB Snatch (50/35#)
30 Double Unders