CrossFit Momentum – VELOCITY
Metcon
Metcon (3 Rounds for reps)
5 Min AMRAP
Row 500m
AMRAP in remainder of time:
10 Hanging Knee Raises
10 Dips (Bench, stantion, or ring)
90 second rest
5 Min AMRAP
Bike 1 Mile or 3 min (whichever is shorter)
AMRAP in remainder of time:
30 Jump Rope
10 Ring Rows
90 second rest
5 Min AMRAP
400m Run or 500m Ski
AMRAP in remainder of time:
10 Slam Ball over shoulder (40/30)
10 Situps