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MONDAY November 20, 2017

19
Nov

MONDAY November 20, 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 Push Up + Floor Press

10 Band Shoulder Press

Weightlifting

Overhead Squat (Pause Overhead Squat 4×5 (:03 at bottom) )

Alternate with Russian Twist 3×30

Clock 4 rounds 2:15 Per round. Athletes may increase. Start at about 50% of 1RM

Metcon

Metcon (Time)

3 Rounds For Time:

4 Squat Clean Thruster (155/105) (Rx+ 185/135)

10 Chest to Bar PullUps (Rx+ 5 Muscle Ups)

6 Box Jumpovers (24/20)

Extra Credit

Warm-up (No Measure)

OPTIONAL:

x3

DB RDL x12

Plate Deficit Push Up x8

ROWvember (Distance)

Add your rowing meters here!
Today’s Challenge: Row first 500m with feet NOT hooked into straps….

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