CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
3x400M Run, 3xBike 1:45 or
3x500M Row (R:60 after each)
Empty bar Snatch warm-up
Weightlifting
Snatch (3×3 @~70% 3×2 @~80% 3×1 @~90%)
FULL SQUAT
Metcon
Metcon (Time)
For Time:
800M Row then…
21-15-9
– Thrusters (115/75)
– Burpees
*Start 2nd heat at 4 minute mark if more athletes than Rowers.