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WEDNESDAY November 29, 2017

28
Nov

WEDNESDAY November 29, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Partner

3x each

10 Calorie Row (You go I go)

x2

10 Squat

Squat Internal/External Rotation x3e

Inverted Toe Touch x8e

Superman x15

15 Jackknife

Weightlifting

Back Squat (Back Squat 3×10 @70% + 1-Leg DB RDL 3x8e)

3 minute clock

Metcon

Metcon (Time)

21-15-9

Wall Balls

PullUps

then

4-3-2-1

Wall Walks

30 DU

Extra Credit

OPTIONAL:

x3

Ring Dips x6-10

Reverse Grip

Inverted Row x10

ROWvember (Distance)

Add your rowing meters here!

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