CrossFit Momentum – CrossFit


Warm-up (No Measure)

20 Seconds on, 10 Seconds off, rotate through 3x of each:

Wall Ball Air Squat & Toss to a partner (Like a wallball shot)

Lateral Tosses Right

Lateral Tosses Left

Med Ball Over Unders


A: Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

14 Synchro KB Swings (24/16kg)

14 Partner Situps

14 Partner Alternating Box Jumps (24/20″)

14 Calories of choice (Each)

B: Metcon (Time)

Start exactly 10 minutes after Part A

For Time:

Set up like a relay

50 Ball Slams

40 Step Overs

30 Calorie Row

20 Jumping Lunges

10 Synchro Burpees
One person working at a time except Burpees. Every time you switch you have to run back to starting line and tag partner.

Categories: WOD

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