THURSDAY November 29, 2018

CrossFit Momentum – CrossFit


Warm-up (No Measure)

4 Rounds of each: 20 Seconds on, 10 second transition:

Ski Erg

Banded Face Pulls,

Air Squats

Hollow Rocks

Then PVC Shoulder Opening/T-Spine Opener Mobility


Push Press + Push Jerk Complex (3 sets of 1Push Press + 1Push Jerk x3 E2:30)

-Same weight all 3 sets. Each set is 1 PP, 1 PJ, 1PP, 1PJ, 1PP, 1 PJ without re-racking the bar.


Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP: 2, 4, 6, 8, etc reps of:

Hang Power Snatch (115/80#)

Overhead Squats

25 Double Unders after each set
Rx+ 135/95#

Categories: WOD

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