CrossFit Momentum – CrossFit
Warm-up
Foam Roll Warm Up (No Measure)
Full Body
Supplemental WORK
500m Row (Time)
Max Effort 500m Row
4x500m, rest 2 min.
Stroke rate 28-31 for all 4 efforts
Metcon
Metcon (Time)
15-12-9
– Pull-Up
– Deadlift (135/95)
12-6-3
– Chest-2-Bar
– Clean (135/95)
6-3-1
– Bar Muscle Up
– Snatch (135/95)
(18M Cap)
Add extra reps if not finished within time cap. Ex: if you have all finished except the 3’s and 1’s in the last round, your score is 18:07