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FRIDAY January 12, 2018

11
Jan

FRIDAY January 12, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

2 Minute Row/Bike:

Empty Barbell/PVC

x3

– 10 Behind Neck Press

– 10 Back Squats

– 10 RDL’s

Weightlifting

Deadlift (5×5 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

– 8 Ball Slams (30/20)

– 6 Burpees over MB

– 4 Chest-2-Bar Pull-

Ups

Rx+ Bar Muscle Ups, (40/30)

Extra Credit

Pendlay Row (4×12)

Warm-up (No Measure)

OPTIONAL:

+ Band Push-Up

3×10

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