CrossFit Momentum – CrossFit
Strength/Core
2 Arm Farmer Carry (Weight)
5 rounds building to a max weight 50m handle carry
15 Weighted Situps or GHD situps after each round
Metcon
Metcon (AMRAP – Reps)
2 Minutes at each Station w/a partner, 1 minute rest after each round
2 rounds of each
Station 1: AMRAP Heavy MedBall/ Sandbag Clean – 1 ball per pair
Station 2: 20 Second Bike Sprint for Cal
Station 3: 3 Rope Climbs Each, AMRAP DB Snatch (50/35) in remainder
Station 4: 30 Second Row Sprint for Calories