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Tuesday October 3, 2017

2
Oct

Tuesday October 3, 2017

CrossFit Momentum – CrossFit


$30 Long Sleeve Tee with Hood. Pre-Order by Friday. Unisex.


Warm-up

Warm-up (No Measure)

5 Minute AMRAP

Row 250m

20 Mountain Climbers

30 Second Handstand Hold

Weightlifting

Clean and Jerk (Power/Push EMOM – 8×2 @85%)

(Warm-Up: 5-

Empty bar, 4@40%,

4@60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15AMRAP

20 DB Alt. Snatch (50/35)

:30 HS Hold (Rx+ 30ft HS Walk)

20 Front Rack KB Walking Lunge (24/16kg each hand) total steps

:30 Plank (Rx+ 30ft HS Walk)

Cool Down

Box Pigeon

Box Shoulder stretch

Box Hamstring Stretch

Extra Credit

Optional:

Clean Pull 4×3@115%

– Roman Sit-Up 4×12

– DB Step-Up 3x8e

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