CrossFit Momentum – CrossFit
Warm-up
Snatch/OHS (No Measure)
400m Run
20 Banded knee air Squats
20 PVC Pass Throughs
20 Banded knee Overhead Squats
Snatch Warm Up (No Measure)
W/Barbell
2 Rounds
10 Bent Over Row
10 Snatch Grip Deadlifts
5 Hang Power Snatch
10 Overhead Squat
5 Behind the Neck Press
Weightlifting
Snatch Pull Complex (E2M x 6 , increasing )
1 Snatch Pull
1 Hang Snatch
1 Full Snatch
1 OHS
Metcon
Metcon (Time)
15 Shoulder to Overhead 135/95lbs
15 Bar Facing Burpees
30/20 Calorie Ski, Row Bike
10 Shoulder to Overhead
10 Bar Facing Burpees
20/15 Calories
5 Shoulder to Overhead
5 Bar Facing Burpees
10 Calories