CrossFit Momentum – VELOCITY
Metcon
Metcon (AMRAP – Reps)
12 Minute EMOM
Min 1: 8-12 Right Arm DB row on bench
Min 2: 8-12 Hip Raises (feet on floor or Wall Ball)
Min 3: 8-12 Left Arm DB row on bench
Min 4: 15 Banded Squats
Metcon
Metcon (Distance)
AMRAP 8 Minutes
Row 250m
Run 100m