CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 9:
Int 1: Ski 45 Seconds
Int 2: 5 Dbl KB Press then 25ft Carry
Int 3: 8 Alternating Deep Lunge with 1-Arm Overhead Reach.
Then Barbell Prep
Weightlifting
Power Clean + Push Press + Split Jerk (E: 90 sec x 6: 1 set of complex)
Sets 1@ 85% of Push Press 1RM
Sets 3&4 @ 90%
Sets 5&6@92.5%
(Add 5-10lbs from last time)
Metcon
2nd Cut from 2019 CrossFit Games (Time)
800-m row
44 DB or KB S20 (12 | 16 kg)
132-ft. handstand walk
Rx+ 66 KB Shoulder to Overhead
Time cap: 15 minutes
*Double overhead Carry to modify 264ft.