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WEDNESDAY July 12, 2017

11
Jul

WEDNESDAY July 12, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

x3

Jumping Jack Variations x20

Hollow Hold :20

Superman x12

Wall Press x6

Weightlifting

Power Clean + Squat Clean (Power Clean + Full Clean + Hang PC + Hang Clean)

15 minutes to Build to Heavy

Complex: Power

Clean + Full Clean +

Hang Power Clean

+ Hang Full Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

– 12 MB Burpee + Slam (30/20)

– 24 Wall Ball (20/14)

– 400M Run

POST WOD

5 minutes easy pace on bike or rower

Extra Credit

1 arm ring row 3x8e

Ring Pushups 3×12

alternate movements

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