CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
30 Calorie Row/Ski/Bike
x2
10 Banded Pass Throughs
10 Banded Shoulder Press
15 Banded Pull Apart
10 Banded Overhead Squats
10 Banded Push-Up
5x each way Squat w/1-Arm OH Reach
Weightlifting
A: Snatch (1 Snatch)
12 Minute EMOM
Interval 1: 1 Snatch (full from Ground)
Interval 2: Kipping or Butterfly Pullups or progression
Alternate Movements E:60 x 12 intervals. May build on Snatch. Stay consistent on Pull-up Reps
B: Pull-ups (3-12 Reps Pullups)
Metcon
Metcon (Time)
3 Rounds for time:
20 Box Jumps (24/20″)
15 Hang Power Snatch (75/55)
15 Wall Balls (20/14#)