WEDNESDAY July 17, 2019

CrossFit Momentum – CrossFit


KB Deadlift Warm Up (No Measure)

W/ a Single KB:


10 Romanian Deadlifts (both feet down)

10 Slow Goblet Squats

10 Alternating Arm Russian KB Swings

5 Single Leg RDL Each Side

10 Cossack Squats

10 Single Arm KB Snatch Each Side

10 Calorie Row


Deadlift (15 Minutes to build to a heavy 3 Rep TNG for today)

We are looking to set a current baseline for today. All reps to be Touch & Go and perfect form. We will use this into our next weightlifting cycle.


Metcon (Time)

3 Rounds for Time:

20 Russian KB Swings (24/16kg)

40 DU’s

50m Farmer Carry (32/24kg) or 150/100# Sandbag Carry

Categories: WOD

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