THURSDAY November 1, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3x each 15 seconds on, 10 sec transition:

Tempo Ring Rows

Tempo Pushups

Tempo Air Squats

Calf Raises/Stretch on 45# Plate

Gymnastics

STRICT Pull-Ups (8 Min EMOM)

Ring Dips (8 min EMOM: Strict Pullup and Dips)

Using 30% of max reps from previous recent max effort sets, 8 min EMOM: StrictPullup and Dip Reps to be completed within each minute

Metcon

Metcon (4 Rounds for reps)

15 Thrusters (95/65#)

30 Double Unders

AMRAP Toes to Bar

2 Min AMRAP, 2 Min Rest

4x
Rx+ 115/85