CrossFit Momentum – CrossFit
Warm-up
Shoulder/OH Prep (No Measure)
100 Single Unders
20 Pass Throughs
10 Weighted PVC/15lb bar Good Mornings to Squat
10 Behind the neck Press
10 Overhead Squat
10 Bent Over I-Y-T (can be done with 2.5 or 5lb plates)
Weightlifting
Split Jerk (Split Jerk Technique Work 5×2, no more than 80%)
Metcon
Metcon (AMRAP – Reps)
3 Rounds
10 Burpees over the Bar
Max Effort Thrusters (75/55#) Rx+115/75
Jog 100m
12 Min Cap