WEDNESDAY April 26, 2017

CrossFit Momentum – CrossFit


Warm-up (No Measure)


40 Red Ball Mountain Climbers

5 4-Point Squat

10 Ball Slams

10 Scap pulls on pullup bar


Muscle-ups (Ring Skill Progression, then 5 min EMOM max effort)


Metcon (AMRAP – Rounds and Reps)

Death By Clean, with some spice

Warm up to 65% of your 1RM Clean

Min 1: 10 Burpee’s

Min 2: 1 Clean

Min 3: 10 Burpees

Min 4: 2 Clean

Min 5: 10 Burpees…

WOD is over when you cannot finish the burpees or cleans in the minute.

Min Work Capacity is 8min
Note WEIGHT in comments

Categories: WOD

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