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SATURDAY September 8 2018

7
Sep

SATURDAY September 8 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m :

then 5 Ring Pullups, 5 Slow Descent Pushups, 10 Squat Drops

x 3

SKILL WORK

Muscle-ups (Progressions)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

3 Muscle Ups

6 Hang Cleans (115/75)

9 Bike or Ski Cals

Cash Out

Metcon (Time)

Cash Out: Run 200m x 5 at 85% of sprint pace. Recover for at least 1 minute between.

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