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SATURDAY VELOCITY

3
Aug

SATURDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm Up #3 (No Measure)

10 Kip Swings or Scap pulls

10 Explosive Hips

10 Ball Slams

10 Hollow Rocks

10 Arch Rocks

2 Rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP, alternating movements ping pong style with a partner:

3 WallBalls

6 Burpees

9 Box Jumps (or Stepups)

25 jump rope (singles or doubles)

25ft Walking Lunges

Rest 3 Minutes:

Bike 3k with a partner, alternating any time

*If all bikes are taken, Ski 1200m with partner

Metcon (Time)

3k bike with partner

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