CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
x3 (:45 on/:15 off)
– Jump Rope
– Squat
– Push-Up Hold (Alternate b/w top and Bottom)
Weightlifting
Back Squat (10×4 (R:30, 77.5%))
Metcon
Metcon (Time)
20 min Time Cap
800 Meter Run
+ 50 Situps
+ 50 Deadlift (135/95)
600 Meter Run
35 V-Ups
35 Deadlifts
400 Meter Run
20 TTB
20 Deadlifts
Rx+ All 800ms, GHDs for all Abs.
1 second for each additional rep not completed at the time cap
Extra Credit
ROWvember (Distance)
Add your rowing meters here!