CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
7 Minute AMRAP:
30 Jump Rope
10 Leg Swings
10 Bent Over Row DBs
10 Scap Pullups or Kip Swings
Weightlifting
Bench Press (5×5, increasing)
15 Minutes on the clock.
Metcon
Metcon (Time)
For Time
21-15-9
Shoulder to OH (115/85lbs)
Toes to Bar
Row for Calories (or Bike/Ski)
Rx+ 30-20-10 135/95 Row