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FRIDAY November 30, 2018

29
Nov

FRIDAY November 30, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Fire Hydrants Each Side

10 Arch Rock

10 Hollow Rocks

R1:10 Ring Scap Pullups/R:2 10 Small Kip Swings on Rings/R3: 10 Big Kips or Hips to Rings

Weightlifting

Deadlift (Build to a Heavy but perfect set of 5 in ~5 sets)

Then drop to 75% of that number and hit 1 set of 10 reps.

20 Minutes on the clock.

Deadlift (1×10 @75% of heavy 5)

Metcon

Metcon (Time)

Row 500m

15 Ring Muscle Ups

Ski 500m or Bike 1.2km

12 Minute Time Cap
2x Dips as scale

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