CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
3x
7 DB High Pull
7 DB Single Leg RDL
5 Seated Box Jumps
Run 200m
Weightlifting
Hang Clean Complex (2×3 of each, 2×2 of each, 2×1 of each)
Hang Power Clean, Hang Squat Clean, Front Squat
Increasing Weight
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Minutes
7 Deadlifts 245/165lbs
Bike, Ski, Row 12/7 Calories
Rx+ 275/195 Bike
Accessory
STRICT Pull-Ups (3×3-10 alternate with other movements)
3x 5 Low Ring Muscle Up Transitions
3×30 second Top of Dip Hold