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More Work in Less Time

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Close Grip Bench (8,8,8,8,8)


Superset with Bent over Row

Bent Over Row (8,8,8,8,8)

Ring Dips (E2MOM-4)

Every 2 minutes, max out your ring dips. Perform a total of 4 rounds. So….E2MOM-4

Metcon

Metcon (Time)

5 Front Squats (135/95)

4 Rope Climbs

10 Front Squats

3 Rope Climbs

15 Front Squats

2 Rope Climbs

20 Front Squats

1 Rope Climb