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MONDAY June 12, 2017

11
Jun

MONDAY June 12, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

400M Jog

PVC:

– 10 Passthroughs

– 5 Big Circles

– 10 Good Mornings

– 10 Back Squat

– 10 OH Squat

– Lat Stretches

– Leg Swings

– Clean Pulls

– Clean High Pull

– Muscle Clean

– Power Clean

Weightlifting

Power Clean (Warm up to 80%, then 5×4 @80-85%)

Metcon

Metcon (Time)

For Time:

– 20 Pull Up (Rx+ 10 Bar Muscle Ups)

– 30 Hand Release Push Up (Rx+ HSPU)

– 40 Toes-2-Bar

– 50 Pistol

POST WOD

Seated shoulder stretches, coaches choice

Extra Credit

Optional – Back Extension 3×15 + Russian KB Swing 3×15

Alternate Movements

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