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Monday, February 6, 2017

5
Feb

Monday, February 6, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Bear Crawl Forward

Squat Hold :30

Bear Crawl Backward

Squat Hold Rock :30

Spiderman Crawl

Squat x15

Inchworm

Floor Press x15

Weightlifting

Squat Clean Thruster (x5/4/3/2/1 Climbing)

Accessory

Single Leg RDL (3x6e)

DB or KB
Alternate with Banded Strict Press 3×8

Metcon

Metcon (Time)

30 Squat Clean Thruster (75/55)

3 Rope Climbs

20 Squat Clean Thruster

2 Rope Climb

10 Squat Clean Thruster

1 Rope Climb

Scaled: 45/35#

12-8-4 Ring Rows or Chinups

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