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Back To Life, Back To Reality

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Back Rack Yoke Carry (4 x 100ft.)

Intention: challenge yourself with controlling heavy loads. A barbell back rack or barbell front rack carry could substitute in larger classes.

Farmer’s Carry (4 x 100ft.)

Intention: challenge

yourself with controlling heavy loads. Farmers handles, kettlebells, or dumbbells could all be used.

Metcon

20 minutes

Metcon (AMRAP – Rounds and Reps)

10 KB or DB Snatches

on each arm (24/16)

Single Arm Overhead Carry (24/16)

– 60 ft. with that

object, switch arms

on the way back

Broad jump 60 feet

Spiderman crawl back

60 feet

10 Lateral Lunges

each leg with your

KB/DB (24/16)
All performed between the orange

lines of the track