CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
200M Row
12 MB Thrusters
12 MB Slam
300M R0w
6e MB Lunge & OH Press
12 MB Clean
200m Row
Weightlifting
Clean and Jerk (4@60%, 3@75%, 3×2@85-90%)
Metcon
17 Min AMRAP (AMRAP – Rounds and Reps)
10 Pullups (Rx+ C2B)
15 American Kettlebell Swings (24/16kg) Rx+32/24
10 Burpee Box Jumps (24/20″)
Extra Credit
Clean Pull (3×6 at up to 90% of clean(deficit if experienced))
POST WOD
Legs up on wall laying with hips as close to wall as possible. 1 min legs up, widen legs 30 seconds. Core stretch/childs pose 1 min each