WEDNESDAY March 15, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Walking Lateral Lunge

Walking RDL

Walking Sampson

Walking Kick Ups

Wall Facing Squats x12

Wall Press x12

Shoulder Wall Stretch x 60 seconds total

Couch/Wall Stretch x 60 Seconds Each

Weightlifting

Snatch (Work up to heavy 3 position Snatch)

FulL Squat

Metcon

Metcon (Time)

7 rounds for time:

– 5 Overhead Squat (115/75, RX+: 135/95)

– 3 Ring Dips (Rx+ 3 Muscle Ups)

– 1 Rope Climb