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Friday Night Lights – Week 1

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

SWOD

Bench Press (4×8)

Intention: maintain muscle mass while we recover this week from all the hard training over the last 2 months preparing us for the CrossFit Open later this week

Bent Over Row (4×8)

Intention: maintain muscle mass while we recover this week from all the hard training over the last 2 months preparing us for the CrossFit Open later this week

WOD

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 12 minutes

1, 2, 3….

Pullups

Pistols

American Kettlebell Swing (24/16)
Intention = keep a conversational constant pace throughout this workout

Then:


Friday Night Lights 7pm CrossFit Open 20.1