Saturday Velocity


CrossFit Momentum – VELOCITY

Warm-up

EMOM x 9: Ski, shoulder warm up (No Measure)

EMOM x 9:

Int 1: Ski 45 Seconds

Int 2: 5 Dbl KB Press then 25ft Carry

Int 3: 8 Alternating Deep Lunge with 1 arm Overhead Reach.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

Farmer Carry 100m

10 Shoulder to Overhead Each Arm

10 Burpees over the KB

10 KB Deadlifts

Rest 2 Min after each Round

Accessory

ROMWOD and Abs (No Measure)

Choose a ROMWOD from our account (romwod.com) for time that fits class.

Then Ab Cashout

Categories: WOD

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