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02/13/2020

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

SWOD

Sumo Deadlift (5 x 5 @ 80% of 1RM)

Intention = attempt to move this fast out of the bottom

Push Press (5 x 3 @ 80% of 1 RM)

Intention = attempt to move this fast out of the bottom

Metcon (AMRAP – Rounds and Reps)

For 12 Minutes:

5 Power Snatch (135/95)

10 Walking Lunges (135/95)

5 Burpee Over Bar
Intention = pick one weight. Snatch it. Then figure out how to get it from the ground to your back safely. Take 5 lunge steps on each leg, then hit your burpees.