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Monday 12.02.2019

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

SWOD

Front Squat (4×8 )

4 x 8 AHAP

Intention- using 70-75% of your 1RM and a 3 second lowering tempo for each rep. Be explosive on the way up.

DB Overhead Press (4×8)

4 x 8 AHAP

Intention- using 70-75% of your 1RM and a 3 second lowering tempo for each rep. Be explosive on the way up.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP-12

30 Double Unders

10 Power Snatch (95/65)

5 Burpees

Intention- Attempt a pace and chose your weight to allow for 4-5 rounds in 12 minutes