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Feel The Burn

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Thruster (3RM)

then remove 10% and do 2 x 3

Superset

Handstand Push-ups (4 x MAX)

Bent Over Row (4 x 10)

Metcon

Metcon (Time)

21-15-9 reps of:

Deadlift

(M=225/F=185)

Burpee Box Jump

(M=24/F=20″)