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TUESDAY December 4, 2018

3
Dec

TUESDAY December 4, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Purple Band on Rig –

15 Banded Face Pulls

15 Lat Pull Downs

10 Banded Overhead Squats

Shoulder Distraction

Banded Bear Presses

Then:

2 Rounds

15 Russian Swings

15 Goblet Squats

Weightlifting

Hang Power Snatch + OH Squat (2 HPSN + 2 OHS, E2:00 x 6)

Athletes may increase.

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

6 DB Step Ups Each Leg (50/35)

9 DB Snatch Each Side(50/35)

30 Double Unders

Metcon (Time)

Rest 2 minutes, then 1 Round for Time:

6 DB Step Ups Each Leg (50/35)

9 DB Snatch Each Side(50/35)

30 Double Unders

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