CrossFit Momentum – VELOCITY
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP
3 Weighted Step Ups Each Leg
6 Shoulder to Overhead Each Arm
9 Box Jumps
250 meter row
Accessory
Metcon (No Measure)
5 Minutes for Quality
30 Second Plank
30 Cherry Pickers
30 Fire Hydrants (15 Each side)
30 Straight leg Situps
30 Second Superman Hold