WEDNESDAY VelocityPosted on May 16, 2017 by affiliate CrossFit Momentum – VELOCITY Warm-up Metcon Metcon (Time) 1000m Row 50 Dips (Bench or Stantions) 50 Pullups 800m Run Start with Row, End with Run. Break up Dips and Pullups as needed into sets, example: 5 sets of 10 of each.