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halloween

By Amelia Munro

Top Tier CrossFit Columbia, Top Tier CrossFit Columbia – CrossFit

Weightlifting

Front Squat (sport/ fitness )

every 2 minutes for 5 rounds complete 5 front squats at %80-%85 of 5RM

Push Press (sport/ fitness )

increase across sets to a heavy triple

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP8

30 double unders

15 burpees to rings

5 med ball to shoulder AHAP