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FRIDAY November 17, 2017

16
Nov

FRIDAY November 17, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3 Minute Jump Rope

6e Forward Lunge w/ Internal Rotation

6 Inchworm

6e Backward Lunge w/ External Rotation

12 Band Shrug

12 Full Sit-Up

Weightlifting

Clean (Squat Clean 2×3/2×2/2×1)

Clock E3M, increasing weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

1, 2, 3, 4…

Overhead Squat (95/65)

Box Jump (30/24)

Extra Credit

3×12 of each

– DB Chest Press

– 1-Arm DB Row

– Bar RDL

ROWvember (Distance)

Add your rowing meters here!

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