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THURSDAY December 20, 2018

19
Dec

THURSDAY December 20, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

10 Banded Lateral Steps each way

10 Banded Diagonal Steps

10 Banded Air Squats

20 Pendulums

10 Scorpions

Weightlifting

Deadlift (Build to a 5RM for today in about 5 Sets)

Last week of this part of the cycle! Build to a Heavy but perfect set of 5 for today in about 5 sets.

Then drop to 80% of that number and hit 1 set of 10 reps. 20 Minutes on the clock.

Deadlift (1×10 @80% of today’s 5RM)

Metcon

Metcon (Time)

Row 750 meters

30 wall-ball shots (20/14#)

Row 500 meters

20 wall-ball shots

Row 250 meters

10 wall-ball shots

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