WEDNESDAY September 11, 2019

CrossFit Momentum – CrossFit

“September 11 was a reminder that life is fleeting, impermanent, and uncertain. Therefore, we must make use of every moment and nurture it with affection, tenderness, beauty, creativity, and laughter.” —Deepak Chopra


Warm-up (No Measure)

EMOM x 9:

Int 1: Ski 40 Seconds

Int 2: 10 Hollow Rocks, 5 Arch Rocks

Int 3: 5 Scap Pulls ups, 5 Scap Push Ups


Strict Pullups + Dips

10 Min EMOM, alternate Minutes

Int 1: 3-5 Reps of most difficult variety – Strict, Strict C2B, Weighted.

Int 2: 3-5 Strict Dips -Bar, Ring or weighted Ring.

Pick a number that’s sustainable for all 5 sets of each

STRICT Pull-Ups (Record here)

Ring Dips (Record Here)


Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

20 Russian Swings (24/16kg)

25ft HS Walk or 50ft Overhead Carry Each arm

50ft Goblet Lunge

20/16 Calorie Row, Ski or Bike

Rest 2 Min after each Round

Categories: WOD

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