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THURSDAY January 4, 2018

3
Jan

THURSDAY January 4, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Partner 3x each

10 Calorie Row (You go I go)

x2

Squat Overhead 1 arm Reach x5e

Inverted Toe Touch x8e

Superman x15

15 V-Ups

Weightlifting

Front Squat (5×2, build 77.5%-92.5%)

Alternate with Heavy Band Rows, 4×15

3 minute Clock

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

30 Double Unders

15 Power Cleans @ 40%

3 Muscle Ups (Scale to 6 PullUps + 6 Dips)

Extra Credit

Warm-up (No Measure)

OPTIONAL:

x3

DB Bench Press x6e

+ Supine Glute Bridge x15

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