FRIDAY the 13th of September 2019

CrossFit Momentum – CrossFit


Warm-up (No Measure)

Partner T-spine stretch on Pullup bars

then 90 second Couch Stretch each side

Then Dynamic Stretching/Pullup Bar Prep


Metcon (AMRAP – Reps)

EMOM x 25

Int 1: 5 Thrusters

Int 2: 12 Bar Facing Burpees

Int 3: 3 Bar Muscle Ups

Int 4: Row, Ski or Bike for Calories

Int 5: Rest
Thruster weights:

Men’s Rx-135/155/175/195/215

Men’s Scaled: 75/95/115/135/155

Women’s Rx: 85/95/105/115/125 Women’s Scaled: 45/55/65/75/85

BMU Scale-Jumping BMU or 5 Ring Rows + 5 Pushups

Categories: WOD

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