Day: July 13, 2018

CrossFit Momentum – CrossFit

Warm-up

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Conditioning/Skill

2k Row (Time)

Max Effort 2k Row

Metcon

Metcon (4 Rounds for reps)

Every 5 Minutes

A. 200m Farmer Carry for time (24/16kg in each hand)

Rest remainder of time

B.Rope Climbs in 3 Minutes

Rest 2 Minutes

C. Sandbag to Shoulder in 3 Minutes (150/100#)

Rest 2 Minutes

D.Sled Pull in 3 Minutes Add 135/90

(measured in 25ft increments

CrossFit Momentum – VELOCITY

Today’s Class will be in memory of beloved Momentum family member, Lennis.

Metcon

“Over, Under, and Up for Lennis” (AMRAP – Reps)

Teams of 2: 7 Minute Clock

5 Minute AMRAP:

“Over Your Partner” Burpees

At the conclusion of 5 min, athletes will lock feet and transition to AMRAP Partner situps as possible.
Accumulate total Reps for score

Metcon

Velocity Version “Go Hard or Go Home for Lennis” (Distance)

Teams of 2:

AMRAP 10 Minutes

Athlete A: 30 Jump Rope + 15 Medball Cleans

Athlete B: Row for Meters
Athletes to switch after Athlete A finishes last clean