CrossFit Momentum – VELOCITY
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
5 Ring Rows (As difficult as possible)
10 Dumbbell Burpees
15 Ball Slams
200 meter run
Accessory
Metcon (No Measure)
8 Minutes for Quality
30 Second Handstand Hold
15 Banded Face Pulls
10 Hollow Rocks
10 Back Extensions, 2 seconds at top