SATURDAY November 10, 2018

CrossFit Momentum – CrossFit

Metcon

Metcon (Time)

200m Farmer Carry (70/50# each hand)

100 Calories of Choice

80 Double Unders

60 Steps KB/DB Front Rack Lunges (35/25#)

40 PullUps

20 DB Burpees (35/25#)

SATURDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Metcon

Metcon (AMRAP – Reps)

2 Rounds:

2:30 at each Station, 1 Minute Rest after each

1: Reverse Sled Drag

2: Plank Hold 30 Seconds/Wall Sit 30 Seconds

3: 30 Second Bike, 30 Second Burpees

4: 3 Pullups 5 Pushups