TUESDAY November 6, 2018

CrossFit Momentum – CrossFit


Warm-up (No Measure)

2 Minute Row, Ski or Bike, then:

5 Scap Pullups, 5 Small Kips

5 Slow Squats, 5 Faster Squats

5 Slow Pushups, 5 Faster Pushups

Then 3 of each and 1 of each. Then go back up, 3 and 5 of each.


STRICT Pull-Ups (10 Min EMOM)

Using 30% of max reps from previous recent max effort sets, 10 min EMOM: Strict Pull-up and Dip Reps to be completed within each minute

Dips (10 Min EMOM)


Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

Row, Ski 500m or Bike 1.2km

15 Hand Release Pushups

9 Back Squats (155/105#) from floor

Categories: WOD

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