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WEDNESDAY October 18, 2017

17
Oct

WEDNESDAY October 18, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

600M Run

10 Squat

10 4-point Squats

Inverted Toe Touch x8e

Superman x15

15 V-Ups

Weightlifting

Front Squat (3×12@~60% + 1-Leg RDL 3x8e)

Warm Up for the squats:

15 – Empty Bar

8 @ 50%

Single Leg RDL (3x8e)

DB or KB

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

– 3 Clean (185/135)

– 6 HSPU

– 9 Pull-Up

Extra Credit

OPTIONAL:

x3

Ring Dips x6-10

Reverse Grip

Inverted Row x10

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