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Bench Press!

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Bench Press (8, 8, 8, 8, 8)

Intention= add some

size to your chest

and arms by doing

some high volume

pressing. Each set should be heavier

than they were 2 weeks ago

Bent Over Row (8, 8, 8, 8, 8)

Intention= add some size to your upper back by doing some

high volume pulling. Each set should be heavier than they were 2 weeks ago

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP – 15

Ascending Ladder for

15 minutes 1, 2, 3, 4…

Wall Walk

Wall Ball (20/14)

Russian Kettlebell

Swing (24/16)
Intention = keep a slow pace throughout and gradually climb up in reps every round until 15 minutes is up. For classes that can do so safely, position equipment over near the turf/track