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Wednesday Velocity

30
May

Wednesday Velocity

CrossFit Momentum – VELOCITY

Metcon

Metcon (3 Rounds for reps)

5 Min AMRAP

Row 500m

AMRAP in remainder of time:

10 Hanging Knee Raises

10 Dips (Bench, stantion, or ring)

90 second rest

5 Min AMRAP

Bike 1 Mile or 3 min (whichever is shorter)

AMRAP in remainder of time:

30 Jump Rope

10 Ring Rows

90 second rest

5 Min AMRAP

400m Run or 500m Ski

AMRAP in remainder of time:

10 Slam Ball over shoulder (40/30)

10 Situps

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