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02/14/2020

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

SWOD

Bench Press (5 x 5 @ 80%)

Intention = attempt to move this fast out of the bottom

Single Arm Dumbbell Row (5 x 6 each arm)

Intention = attempt to move this fast out of the bottom, and maintaining a very parallel body position to the floo

Metcon

Metcon (Time)

Accumulate 60 Handstand Push-Ups

Every time you break, go run 200 meters
Time Cap = 15 min

Intention = perform a large set of push-ups (scale to be able to perform 5-10reps every time) before going on run.