FRIDAY February 15, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Purple Band Shoulder Activation on Rig, then:

3 rounds w/an empty barbell

10 RDL

5 Hang Power Clean

5 Front Squat

5 Strict Press

5 Push Jerk

3 Split Jerk

Weightlifting

Clean and Jerk (Clean & Jerk Complex – 7 Intervals of E2M)

DL + Hang Squat Clean + Power Clean + Squat Clean + 2 Jerks of choice

Increasing

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

50ft Front Rack Lunges (50/35# kbs or dbs)

3 Bar Muscle Ups (scale with 6 C2B or jumping BMU)

100ft Farmers Carry

9 Toes to Bar
Every 5ft=1 rep

Categories: WOD

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