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A Vengeance

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

EMOM for 10 min (10×1)

Clean – 1 rep @ 85%
3 min transition

EMOM for 10 min (10×5)

5 Front Squats @ 85%

Metcon (AMRAP – Rounds and Reps)

WOD:

10 minute AMRAP of:

20 KB Swings (M=1.5/F=1 pood)

15 Burpees

10 Toes-to-bar