CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
30 seconds on 15 second transition:
– Ski
– Kang Squat w/ empty bar in back rack
– DB High Pull -Alternate arm at 15 seconds
https://www.youtube.com/watch?v=C6kQRA3pEws
Weightlifting
Power Clean + Squat Clean (EMOM x 10 – 1 Power Clean + 1 Squat Clean)
~75-80% of 1RM. Stay at same weight for all 10 sets. Not to max out
Metcon
Metcon (Time)
4 Rounds for Time:
200m Run
20 Goblet Squat (24/16kg)
10 Kettlebell Snatch (24/16kg)
Kettlebells may come from floor or hang