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WEDNESDAY April 12, 2017

11
Apr

WEDNESDAY April 12, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

50 Mountain

Climbers

x3

– Hollow Hold + Hollow Rock :10 +10

– Arch Hold + Arch Rock:10+10

– Plank Walkouts x8

Gymnastics

Chest-To-Bar Pull-ups (Endurance 10×2-10 reps 20 seconds rest between)

Kipping Skills first, then split into groups. Some will continue to work skills, others follow sets and reps above.

Metcon

Metcon (Time)

For Time:

For Time:

800M Row then…5 Rounds:

– 12 Box Jumpovers (24/20)

– 6 Pull-Ups

– 3 Power Cleans (185/135)
Stagger Start if necessary

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