WEDNESDAY March 20, 2019


CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

20 Pass throughs

20 Banded Air Squats,

20 PVC Banded Knee Overhead Squats

20 Banded Good Mornings

Weightlifting

Deadlift (5×4, E2:30 -10 V-Ups after each set -Weight Across)

Add 10-20lbs from 3/5

Metcon

Metcon (AMRAP – Reps)

4 Min AMRAP

– 10 Box Jumps (24/20″)

– 20 Russian KB Swings (24/16)

Rest 2 Min,

4 Min AMRAP

– 10 Burpee Box Jump Overs

– 20 Goblet Squats
Score Total Reps (30 reps per round for each AMRAP)

Categories: WOD

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