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FRIDAY December 1, 2017

30
Nov

FRIDAY December 1, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

PVC

– Passthrough

– Circles

– Squat

– Good Morning

– Twists

– OH Squat

– Front Rack Stretch

– Lat Stretches

Weightlifting

Clean (4x (3 Clean + 3 Front Squat))

+ 1-Leg Horiztonal

Leg Crunch 4x10e

Metcon

Metcon (Time)

30 Back Rack Lunges (105/70)

15 Bar Facing Burpees

3 Rope Climbs or 1 peg board ascent/descent

20 Barbell Lunges

10 Bar Facing Burpees

2 Rope Climbs or 1 peg board ascent/descent

10 Barbell Lunges

5 Bar Facing Burpees

1 Rope Climb or 1 peg board ascent/descent

Extra Credit

OPTIONAL:

x3

Band Pull Through x15

Low Band Row x15

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