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THURSDAY January 11, 2018

10
Jan

THURSDAY January 11, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

20 Squat Jacks

10e Fire Hydrant

10 Prone “I” Raises

10e Kneeling Forward Hip Circles

30 Jumping Jacks

10 Prone “Y” Raises

10e Kneeling Backward Hip Circles

10 Prone “T” Raises

Weightlifting

Shoulder Press (4×4, across)

STRICT Pull-Ups (4×4-8)

alternate through Shoulder Press, Strict Pullups, Banded Pullaparts 4×15

Metcon

Metcon (AMRAP – Rounds and Reps)

8AMRAP

– 4 Cleans (185/135) power ok

– 8 Toes-2-Bar

– 12 Pistols

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