CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
10 Dumbbell High Pulls e/a
10 Dumbbell RDL e/l
10 Dumbbell Shoulder Press e/a
10 Cal Bike Row or SKi
8 Minute AMRAP
Weightlifting
Snatch (10 Min EMOM)
Min 1-2: Hang Snatch Pull + Tall Snatch + Overhead Squat
Min 3-4: Hang Snatch + Snatch Balance
Min 5-6: Hang Snatch + Snatch Min 7-8: 1 Snatch 72.5-82.5%
Min 9-10: 1 Snatch 82.5-87.5%
Metcon
Metcon (AMRAP – Rounds and Reps)
6 Min AMRAP
9 Deadlifts (225/155#)
12/9 Calories Row Bike or Ski
15 Goblet Squats (24/16kg)