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WEDNESDAY November 21, 2018

20
Nov

WEDNESDAY November 21, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

30 Plate Jumps

15 KB Sumo Deadlifts

5 Pushups

Then: 2 Rounds w/an empty Barbell perfect technique:

12 Deadlifts

9 Hang Power Cleans

6 Front Squats

3 Strict Press

Weightlifting

Shoulder Press (12 Minutes to find a 3RM)

Metcon

Metcon (3 Rounds for reps)

AMRAP 3 Minutes

8 Squat Cleans (95/65#)

10 Burpees

**Rest 3 Minutes **

AMRAP 3 Minutes

8 Thrusters (95/65#)

10 Lateral Bar Burpees

**Rest 3 Minutes**

AMRAP 3 Minutes

8 Squat Clean Thrusters (95/65#)

10 Bar Facing Burpees
18 Reps = 1 Round

36 Reps = 2 Rounds

54 Reps = 3 Rounds

Rx+ 115/80

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