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