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Labor Day WOD

2
Sep

Labor Day WOD

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Run 200m then

W/empty barbell 3x:

10 RDL

10 bent over rows

10 hang power cleans

10 front squats

Or w/o barbell

200m run then

3 rounds

10 DB single leg RDL

10 DB bent over row

10 air squats

Metcon

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
Modify for Velocity:

30 air squats

19 situps

7 ring rows

200m run

May also do partner style or less rounds to scale

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