CrossFit Momentum – VELOCITY
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
10 Step-ups
20 Calorie Row
30 Ball Slams
40 Lateral hops over ball
50m Farmer Carry (Heavy)
0:00 – 6:00 – work
6:00- 7:00 rest
7:00 – 12:00 – work
12:00- 13:00 rest
13:00- 15:00 work
Count reps- pick up where you left off.