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FRIDAY November 10, 2017

9
Nov

FRIDAY November 10, 2017

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!

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