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02/11/2020

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

SWOD

Clean (6 x 2 @ 80% of 1RM)

Intention – Get Consistent with your technique and timing. Focus on the smoothness of the lift

Bent Over Row (5 x 6)

Intention – flip your hands over (supinated) and pull heavy weight to your belly

Metcon

Metcon (Time)

Buy-In = 120 ft handstand walk

then

5RFT:

10 Push-Ups

10 Toes-to-Bar

then

Cash-Out = 1,000 meter Row
15 min time cap