CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Couch Stretch 2 Min/side
Then 6 Minute AMRAP:
10 Med Ball Cleans (Wallball)
15 Med Ball Ground to Overhead
20 Russian Twists
Then Wrist Mobility +
Coach Led Clean Warmup
Weightlifting
Clean (E2M: 2×3, 2×2, 2×1, increasing to no more than 90%)
E2M x 2 – 3 Clean
E2M x 2 – 2 Clean
E2M x 2 – 1 Clean
Metcon
Metcon (AMRAP – Rounds)
12 Min EMOM
1 Heavy Power Clean (165/115)
3 Ball Slams (30/20#)
5 Goblet Squats (32/24kg)
Rx+ 205/145#, 40/30#
Count complete rounds