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“He who is brave is free” – Seneca

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Strict Press (4 reps @80% 1RM)

E2MOM- 5

Bench Press (4 reps @80% 1RM)

E2MOM – 5

Barbell Row (8 reps @ last week’s weight)

EMOM – 5

Metcon

12 minute time cap

Metcon (AMRAP – Rounds and Reps)

1 TGU per arm (70/53)

10 Single Arm Swings per arm (70/53)

Suitcase Carry 1 KB across gym

between orange lines, switching

arms to come back

Last performed: 4/27/18