CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
x3
40 Red Ball Mountain Climbers
5 4-Point Squat
10 Ball Slams
10 Scap pulls on pullup bar
Gymnastics
Muscle-ups (Ring Skill Progression, then 5 min EMOM max effort)
Metcon
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