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Bad Touch

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Deadlift

SWOD:

Deadlift 1RM

Front Squat

5 sets of:

Front Squat – 3 reps @65% of 1RM (these should be fast)

Plyometrics

Metcon (Distance)


Up Tall and Fall Starts -> 30 yard @ ~75%)

Metcon (Time)

WOD:

Complete 4 rounds for time of:

5 Power Cleans (M=135/F=95)


15 Russian KB Swings (M=1.5/F=1 pood)