CrossFit Momentum – VELOCITY


Warm-up (No Measure)

7 Min AMRAP:

5 Lateral Step Ups Each Side

5 count Pushups to Box

5 Box Jumps.

5 KB High Pull Each Side

5 Goblet Squats


4 Round VELOCITY Fight Gone Bad (4 Rounds for reps)

1 Minute Max Reps at Each Station

Wall-ball shots, (reps)

Sumo deadlift high pulls, (KB)

Box jumps, 20-inch box (reps)

Push presses, DBs. (reps)

Row (calories)

1 Min Rest after Each Round


Metcon (No Measure)

EMOM x 9

Int 1: 6-8 DB Romanian Deadlift @ 3011

Int 2: 6-8 Cossack Squats @ 3111

Int 3: 6-8 Deficit Push-Ups@ 21X1

Categories: WOD

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