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In Over Your Head

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Strength WOD

Deadlift (5 x 3 @ 80% 1RM)

Intention- Move fast out of bottom

Strict Overhead Press (5 x 3 @ 80% 1RM)

Intention- Move fast out of bottom

Metcon

AMRAP: Metcon (AMRAP – Rounds and Reps)

12min:

Row 500 meters

20 Overhead Walking Barbell Lunges (95/65)
(10 reps each leg)

Intention- Pick a weight that you are able to complete all 20 reps with. Maintain conversational pace.