CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds Strict Cindy (5 strict pullups, 10 pushups, 15 air squats, then Banded lat Mobility
Weightlifting
Hang Power Clean (5 x 2, increasing starting at or above 70% E2M)
**No dropping between reps
**Alternate with 12 GHD Situps for advanced, 12 V-Ups for intermediate/beginners
Metcon
Metcon (AMRAP – Reps)
EMOM x 12
Min 1: 12 Pullups
Min 2: 12/9 Cal Row, Bike or Ski
Min 3: 12 Power Clean & Jerks (115/75#)