CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
PVC Warm Up: Rack Mobility, Lat Mobility w/PVC
Weightlifting
Front Squat (Rep Scheme in comments)
10 Reps at 55%, 7 Reps at 65%, 5 Reps at 75%, 3 reps at 85%, 1 Rep at ~90-95%
15 Minute Clock to get it all done
Metcon
Metcon (3 Rounds for reps)
AMRAP 3:00 x 3
Rest 2 Minutes after each
Row or Ski 500m/400m
Max PullUps in Remainder
Rx+ 600/500m & Bar Muscle Ups