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FRIDAY, December 28, 2018

27
Dec

FRIDAY, December 28, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Purple Band Activation Warm Up

Then

3 Rounds

16 alternating Single arm Swings

12 Goblet Squats

8 KB S20 Each

Weightlifting

Clean and Jerk (Pause in Dip of Jerk on first 3 sets -E2:00 x 6)

Clean may be power or full squat.

Athletes may increase

Metcon

Metcon (AMRAP – Reps)

40 seconds on, 20 sec off, Rotate every interval x 12 intervals:

Reverse Step Alternating Front Rack Lunges (95/65 135/95 Rx+)

Ski Erg (cals)

Devils Press (35/25# Rx+ 50/35#)

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