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MONDAY December 4, 2017

3
Dec

MONDAY December 4, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

30 Mountain Climbers

15 Floor Shoulder Press

15 Band Upright Row

20 Crossover Mountain

Climbers

10 Squats + 5 Squat

Drops

10 Band Shoulder Press

Weightlifting

Clean and Jerk (5x(3 Power Clean + 2 Squat Clean + 1 Jerk))

+ MB Sit-Up 4×10

Metcon

Metcon (AMRAP – Rounds and Reps)

12AMRAP:

Buy In: Choice 40 Cal Bike/Row/Ski

Then…AMRAP in remainder of time:

– 15 Wall Balls (20/14lbs) (Rx+ 30/20lbs)

– 15 Hang Power Clean & Jerk (75/55) (95/65 Rx+)

– 15 Abmat Sit-Up (Rx+ TTB)
Note time it took for Bike/Row/Ski in comments.

Extra Credit

Weighted Pull-ups (3×8)

Alternate with x3

DB Forward Lunge

x12

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