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Bom Bom bi bom di dum bum bay

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

SWOD

Overhead Squat (5,4,3,2,1)

Intention = climb to heavy single for today

Bent Over Row (10, 10, 10, 10)

Intention- throw in some extra mid back work to keep shoulder injuries low during the CF Open season

WOD

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar