CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
x3
– 12 MB Squat
– 10 MB Slams
– 8 MB Push-Ups
Weightlifting
Shoulder Press (Strict Shoulder Press 4×8 increasing)
+ Band Upright Row 3×20
4 Rounds Clock 3 minutes each round
Metcon
Metcon (AMRAP – Rounds and Reps)
14AMRAP
5 Deadlift (285/205)
10 Pull-Up
50 Double Unders
Extra Credit
Crossover symmetry Iron Scap Protocol