TUESDAY October 2, 2018


CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3x

15 Air Squats,

10 x Sampson Stretch

5 Pushups

3 Strict Pullups

Weightlifting

Shoulder Press (Build to a 3 Rep Max over 12 Minutes)

Then complete 2x max effort sets at 50%

Shoulder Press (Max Reps at 50%)

Metcon

Metcon (4 Rounds for time)

Every 4 Min x 4

Row or Ski 250m or Bike .5km

8 Burpee Box Jump Overs (24/20)

8 Toes to Bar
Rx+ 10 BBJO and 10 TTB

Goal of ~2 min per round

Categories: WOD

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