CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
200M Row
12 MB Thrusters
12 MB Slam
300M Row
6e MB Lunge & OH Press
12 MB Clean
200M Row
Weightlifting
Clean and Jerk ( 4@62.5%/3@77. 5%/5×1@90-95%)
Metcon
Metcon (AMRAP – Rounds and Reps)
12AMRAP:
– 25′ Slam Ball Bear Crawl Push (30/20 40/30Rx+)
– 25′ Ball Front Rack Lunge
– 10 Pull-Ups (C2B Rx+)
Rx+ can do HS walk for bear crawl or 40/30# bear crawl
POST WOD
400m Jog
Extra Credit
Optional:
Back Extension 3×15 + Russian KB Swing 3×15