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WEDNESDAY December 6, 2017

5
Dec

WEDNESDAY December 6, 2017

CrossFit Momentum – CrossFit

Warm-up

Foam Roll Warm Up (No Measure)

Full Body

Strength/Core

Metcon (No Measure)

12 Min EMOM

1 – :30 Arch Hold

2 – 10 Strict Straight Leg Raises

3 – :30 Hollow Hold

4 – 3-5 high step ups each leg

Metcon

Metcon (Time)

50 Goblet Squats (24/16kg) Buy In then:

3 Rounds for Time

– 15 V-Ups

– 12 DB/KB Alt Snatch (50/35)

– 9 Burpee Box Jumps

Rx+ 32/24, GHD or TTB

Extra Credit

Warm-up (No Measure)

OPTIONAL:

x3

KB Goblet Squat x20

Band RDL x20

Cash Out

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