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THURSDAY March 16, 2017

15
Mar

THURSDAY March 16, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

:30 Jumping Jacks

10 Air Squats

10 Push-Up

10 PVC Good Mornings

10 PVC Shoulder Press

10 PVC Upright Row

10 (5 each) Reverse Lunges W/Pass through

:30 Elbow Plank

:20 each Side Plank

:30 Back Bridge

Metcon (No Measure)

3x

10 Med Ball Slam

6 High Box Jumps (Choose height)

Weightlifting

Metcon (Weight)

4x

10 Bar RDL + Bent Over Row

50′ Farmers Carry (Heavy KB/DB)

Not For Time

Metcon

Metcon (Time)

4 Rounds for time:

– 25 Russian KB Swing (24/16kg)

– 10 PullUps

– 5 Cleans (155/105)

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