CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Calf Smash
Row or Run 400m
30 Banded Good Mornings
20 Lateral Lunge Steps
10 Sampson Stretch Each Side.
Mobility Coach’s choice
Metcon
MOSZER (Time)
9 Rounds for Time
300 meter Run
6 Air Squats
6 Pull-Ups
6 Box Jumps (20/24 in)
6 Burpees
6 Sit-Ups
6 Lunges
6 Russian Kettlebell Swings (53/35 lb)
*w/ a weight vest (20/14 lb)
In honor of Fargo, ND police officer Jason Moszer (33) killed in the line of duty Feb 11, 2016, from a gunshot wound. Jason responded to a report of domestic violence in which suspect’s son had called dispatchers and said the man had fired a gun at his mother. Jason was shot inside the home and died the next day from his wounds.
Badge number 98: 9 rounds, 8 movements. 6 years in service: 6 reps of each moment. Killed on the 300 block of 9th Ave N: 300M Run.
The workout was first posted by CrossFit Ice House (Fargo, ND, USA), who featured the WOD as a community workout in Officer Moszer’s honor on Saturday, February 20, 2016.
