FRIDAY VelocityPosted on January 4, 2018 by affiliate CrossFit Momentum – VELOCITY Metcon Metcon (AMRAP – Reps) 20 Min EMOM Min 1: 7 Ball Slams 7 Calorie Row Min 2: 7 Burpee Box Jumpovers Min 3: Ski 12/9 Calories Min 4: 30 Second Plank