CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
20 KB Swings
5 KB RDL each side
Dynamic Stretches/Mobility Coach’s choice.
Metcon
Metcon (AMRAP – Reps)
In teams of 3:
4 Minute AMRAP at Each Movement
Power Cleans (185/125)
Bar Facing Burpees
Deadlifts (225/155)
Muscle Ups (Ring Dips as scale)
Bike for Calories
One person working at a time, stay at same movement for 4 minutes then rotate. No transition time.