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Lucky You

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Power Snatch

Power Snatch – 2, 2, 2, 2, 2
Use between 70-90% of your max

Back Squat (5 sets of 5 reps)

SWOD:

Squat – 5, 5, 5
Pause the first 2 reps at bottom for 3 seconds each

Metcon

Metcon (Time)

WOD:

5 rounds for time:

5 Single Arm KB Thruster per arm(24/16kg)

10 Single Arm KB Swings per arm

5 Renegade Rows with pushups per arm

*Dumbells can be substituted as well
Use two bells of equal size. Be sure to perform a pushup on top of them between each renegade row, which means you are doing a total of 10 pushups per round