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MONDAY VELOCITY

24
Sep

MONDAY VELOCITY

CrossFit Momentum – VELOCITY

Weightlifting

Metcon (Weight)

10 Min EMOM

Min 1: 5 single arm KettleBell Swing Each Side

Min 2: 25m Single Arm Overhead Carry Left, 25m Single Arm Overhead Carry Right (KB/DB)
As heavy as possible. Athlete may build each minute Mark weight of KB Swing

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

3-6-9-12-15-etc

Situps

Burpees

30 Jump Rope (single or doubles) after Each round

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