CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
9EMOM
1 – 10/8 Calorie Bike
2 – 12 Squat Jumps
3 – 12 MB Thrusters
Weightlifting
1 Muscle Snatch until you need to Power Snatch, Power Snatch until you need to Squat Snatch, then Squat Snatch 1RM
Muscle Snatch (1RM)
Power Snatch (1RM)
Snatch (1RM)
Metcon
Metcon (Time)
3 Rounds for
Time:
– 15 Row/Bike/Ski Calories
– 20 Wall Balls (20/14)
– 25 Box Jumpovers (24/20)
POST WOD
Straight arm to wall stretch, roll anything sore from Murph
Extra Credit
Optional – Alternate: Back
Extension 3×15 + Russian KB Swing 3×15