THURSDAY October 11, 2018

CrossFit Momentum – CrossFit


Warm-up (No Measure)

3 Minute Row, SKi or Bike, then:


10 Ring Rows

10 V-Ups

15 Banded Face Pulls

15 Air Squats


STRICT Pull-Ups (Find Max Reps)

Find one set of Max reps

Then: 3 sets of 50% of that number. If max set is less than 5, do 3×5 with a band.

For those without unassisted strict pullups, max set can be done with a band, then do 3×3 negatives instead of the 3×50%


Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

Bike Row or SKi 25/20 Calories

10 Toes to Bar

15 Goblet Squats (32/24kg)

Categories: WOD

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