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WEDNESDAY January 10, 2018

9
Jan

WEDNESDAY January 10, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Bear Crawl For/Back

PVC Warm Up

– 10 Passthroughs

– 5e Big Circles

– Back Squat

– 10e Twists

– 10 Good Morning

– 10 Behind Neck Press

– 10 Overhead Squat

– 10 Toe Touch to Overhead Reach

Weightlifting

Front Squat (3×12@65-70% + Coach’s Choice Core Work)

Clock E3M

Metcon

Metcon (AMRAP – Rounds and Reps)

12AMRAP

– 10 Hang Squat Snatch (95/65#)

– 15 Russian KB Swings (24/16kg)

– 20 Wall Balls (20/14>10′)

Extra Credit

Warm-up (No Measure)

OPTIONAL:

DB OH Walking Lunge 3x8e

+ Mini Band Lateral Walk 3x10yd each

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