CrossFit Momentum – VELOCITY
Warm-up
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Metcon
Metcon (Time)
5 Rounds:
10 KB Swings
10 Ring Rows (feet on box)
10 lateral jumps over KB each way
10 Jumping Pullups
Metcon (Weight)
Rest 3 Min after last athlete is done then, 10x Reverse Sled Drag 25ft each. Athletes alternate through until all have completed 10x. Ladies + 3 plates, guys + 4 plates
Cash Out
Tabata Bar Hang or L-Sit (AMRAP – Reps)
Score Time Hanging / L-Sit