FRIDAY January 18, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

10 Hands-only Inchworm

10 PVC or Empty bar High Pull

10 Behind the Neck Press (Snatch Grip)

5 Overhead Squats

10 Alternating Monster Kick Ups

Shoulder Mobility

3x

10 No-pushup Burpee

10 RDLw/PVC or empty Bar

5 Hang Snatch

Weightlifting

Hang Snatch (5×5 EMOM Full Squat if possible)

Metcon

Metcon (AMRAP – Reps)

5 Minute AMRAP:

10 Deadlift (165/115#)

10 Calories of choice

10 Burpees

Rest 2 Minutes

3 Minute AMRAP of the same

Categories: WOD

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