CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m :
then 5 Ring Pullups, 5 Slow Descent Pushups, 10 Squat Drops
x 3
SKILL WORK
Muscle-ups (Progressions)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
3 Muscle Ups
6 Hang Cleans (115/75)
9 Bike or Ski Cals
Cash Out
Metcon (Time)
Cash Out: Run 200m x 5 at 85% of sprint pace. Recover for at least 1 minute between.