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“It’s not food if it arrived through the window of your car” – Michael Pollan

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Front Squat (5,5,5,5,5)

Try to keep as many fingers wrapped around the bar as possible

Romanian Deadlift (4×8)

Use challenging weights, likely in the range of 40-60% of you conventional deadlift

Metcon

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Feel free to substitute kettlebells for dumbells since we have more of those in the gym. RX = 24/16 kg as equivalent