MONDAY October 15, 2018


CrossFit Momentum – CrossFit

Warm-up

Row/KB Swing EMOM warmup (No Measure)

8 Minute EMOM

1 – Row or Ski 12/10 Cal

2- 12 Kettlebell Swing (choose weight)

Weightlifting

Deadlift (3RM)

Take 20 minutes to work up to a 3RM deadlift. Reps should be No bounce and TNG.

Metcon

Metcon (Time)

15-12-9-6-3

Wall Balls (20/14#)

Calorie Row
Only bike or ski if all rowers are taken.

Categories: WOD

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