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TUESDAY May 30, 2017

29
May

TUESDAY May 30, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

9EMOM

1 – 10/8 Calorie Bike

2 – 12 Squat Jumps

3 – 12 MB Thrusters

Weightlifting

1 Muscle Snatch until you need to Power Snatch, Power Snatch until you need to Squat Snatch, then Squat Snatch 1RM

Muscle Snatch (1RM)

Power Snatch (1RM)

Snatch (1RM)

Metcon

Metcon (Time)

3 Rounds for

Time:

– 15 Row/Bike/Ski Calories

– 20 Wall Balls (20/14)

– 25 Box Jumpovers (24/20)

POST WOD

Straight arm to wall stretch, roll anything sore from Murph

Extra Credit

Optional – Alternate: Back

Extension 3×15 + Russian KB Swing 3×15

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