WEDNESDAY VelocityPosted on November 28, 2017 by affiliate CrossFit Momentum – VELOCITY Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP Overhead Carry 25ft each arm (W/KB) 30 Jump Rope 20 Kettlebell Swings 10 Pushups ROWvember (Distance) Add your rowing meters here!