CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
5 Half Turkish Getups Each Side
5 Single arm KB Front Squats Each
5 Press Each
5 Thrusters Each
10 Russian twists Each Side
x8 minute AMRAP
Strength/Core
Turkish Get Up (Skill work, then build to a heavy on each side)
Metcon
Death By Fran (AMRAP – Rounds and Reps)
Min 1: 1 Thruster (95/65#), 1 Pull-up
Min 2: 2 Thrusters, 2 Pull-ups
Min 3: 3 Thrusters, 3 Pull-ups
Continue adding one rep of each OTM until athlete can no longer complete that minute. Score is last completed round plus additional reps during the next round.