31
Oct
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