CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
2x:
w/ a barbell:
10 Bicep Curls
10 Bent over Rows
10 DB High Pull
10 Front Squats
10 Shoulder Press
10 Calories
Weightlifting
Power Snatch (20 Minute EMOM)
*Int 1-5: 1 Snatch Grip High Pull +1 Power Snatch +1 Snatch Balance
*Int 6-15: 1 Power Snatch. Start at light weight around 40% and slowly build to a max for today.
*Int 16-20: Drop to 90% and do last 5 at that weight
Metcon
Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP
5 Power Cleans (155/105#)
7 Shoulder to Overhead
200m Run