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Friday. My second favorite “F” word.

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Thruster (5, 5, 5, 5, 5)

Superset

Bench Press (10, 10, 10, 10)

Ring Rows (4 x MAX)

Metcon

20 minutes

Metcon (AMRAP – Rounds and Reps)

Row 500 meters

Bear Crawl across floor

to orange line

Crab Walk across floor

back to line

Perform 10 Deadlifts (275/185)

Perform 10 TOTAL

single arm snatch

(24/16) or Dumbbells (50/35)
Place rower on track

facing opposite orange

line, and place deadlift

bar parallel to your

rower