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“I’ll stop wearing black when they make a darker color.”

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

SWOD

DB Bench Press (5×5)

Intention = go heavier than you did 2 weeks ago

Weighted Dips (5×5)

Intention = go heavier than you did 2 weeks ago

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP -15

5 Toes to Bar

10 Pushups

15 Wall Ball (20/14)

100 meter Run
Intention = pick a consistent pace and maintain that pace for 15 minutes. Take the opportunity to improve cycling your toe 2 bar and wall ball rhythm (use the “swimming” technique I’ve shared in class often).

Metcon (No Measure)

Friday Night Lights @ 7pm

Open Workout-20.4