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Hot In Herre

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

30 minute time cap

Pull-up and Dip Superset Ladder Training

Perform 1 Pullup, then 1 Dip. Then 2

pullups, 2 Dips. Then 3 pullups, 3 dips.

Perform until you hit your highest

number, then start working your way

back down the ladder. If you make it

back to 1 rep, then you start moving

back up the ladder again until the time

is up.
15 minutes

Single Arm DB/KB Row

Dumbell Tricep Extensions

Metcon

Metcon (Time)

10,9,8,7,6,5,4,3,2,1

Deadlift (135/95)

Burpee Box Jump Overs (24/20)