CrossFit Momentum – VELOCITY
Weightlifting
Metcon (Weight)
10 Min EMOM
Min 1: 5 single arm shoulder press each side
Min 2: 25m Single Arm Farmer Carry Left, 25m Single Arm Farmer Carry Right (KB/DB)
Mark weight of shoulder press
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
2-4-6-8-10-12-etc
Knee Raises
Burpees
Row Calories