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FRIDAY July 20, 2018

19
Jul

FRIDAY July 20, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

PVC Warm Up: Rack Mobility, Lat Mobility w/PVC

Weightlifting

Front Squat (Rep Scheme in comments)

10 Reps at 55%, 7 Reps at 65%, 5 Reps at 75%, 3 reps at 85%, 1 Rep at ~90-95%

15 Minute Clock to get it all done

Metcon

Metcon (3 Rounds for reps)

AMRAP 3:00 x 3

Rest 2 Minutes after each

Row or Ski 500m/400m

Max PullUps in Remainder
Rx+ 600/500m & Bar Muscle Ups

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