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