TUESDAY November 21, 2017

CrossFit Momentum – CrossFit


Warm-up (No Measure)


Squat Jacks

MB Clean

Calorie Row/Ski Erg/Bike


Clean (5x(2 Power Clean + 2 Squat Clean))

Touch and Go.

Alternate with MB Sit-Up 4×10

Clock: 5 rounds, 2:30 per round


Metcon (5 Rounds for reps)

2 Min on/90 seconds off

– 3 Shuttle Runs

– 8 KB Sumo Deadlift High Pull (70/53)

– 3 Shuttle Runs

– Max Effort American Swings
1 Shuttle Run consists of Running 12ft, running back to start, then running 24ft, running back to start. Touch ground or cone at each turn.

Count ONLY Kettlebell Swing Reps. The goal for this workout is to put in max effort during each 2 minutes of work.

Extra Credit

Warm-up (No Measure)



Band Pull Through x15

Low Band Row x15

Categories: WOD

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