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THURSDAY November 15, 2018

14
Nov

THURSDAY November 15, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll Full Body

Then, Dynamic Stretch Warm Up

Then Rack/Ankle Mobility

Weightlifting

Clean (12 Min EMOM)

Min 1-2: Tall Clean + 3 Front Squat Min

3-4: Hang Clean Pull + Hang Clean

Min 5-6, Hang Clean + Clean

Min 7-8, 1 Clean 70-85%

Min 9-10 : 1 Clean 80-95%

Min 11-12: 1 Clean 90-100+%

Metcon

Metcon (Time)

3 Rounds

15 Deadlifts (225/155#)

15 Box Jumps (24/20″)

15 Ball Slams (30/20#)

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