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It never gets easier, you just get stronger

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Floor Press (10RM)

THEN subtract 10% and do 2 x 10

Superset

Bent Over Row (4 x 10)

Dips (4 x MAX)

Dips (4 x MAX)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
In this workout, you move from each of five stations after a

minute. The clock does not reset or stop between exercises. This is

a five-minute round from which a one-minute break is allowed

before repeating. On call of “rotate” the athletes must move

to next station immediately for best score. One point is given for

each rep, except on the rower where each calorie is one point.