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THURSDAY January 25 .2018

24
Jan

THURSDAY January 25 .2018

CrossFit Momentum – CrossFit

Warm-up

Foam Roll Warm Up (No Measure)

Full Body

Supplemental WORK

500m Row (Time)

Max Effort 500m Row
4x500m, rest 2 min.

Stroke rate 28-31 for all 4 efforts

Metcon

Metcon (Time)

15-12-9

– Pull-Up

– Deadlift (135/95)

12-6-3

– Chest-2-Bar

– Clean (135/95)

6-3-1

– Bar Muscle Up

– Snatch (135/95)

(18M Cap)

Add extra reps if not finished within time cap. Ex: if you have all finished except the 3’s and 1’s in the last round, your score is 18:07

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