CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
30 Calorie Row/Ski/Bike
x2
Push-Up + Floor Press x10
Band Pull Apart x15
Squat w/1-Arm OH Reach x5e
Weightlifting
Tall Clean (Tall Clean & Jerk 3x(3+3))
3 Tall Squat Cleans then 3 Pause Jerks. Split or Push. Use as Warm up.
Clean and Jerk (5×2 @ 80%)
Metcon
Metcon (Time)
5 Rounds for Time:
– 3 Ring Muscle Ups
– 5 OH Squat (135/95)
– 9 Box Jumpovers (24/20)
Scale to 6 Dips AND 6 Pullups or jumping muscle ups/muscle up transitions.