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My Dad is my Uncle

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

High Hang Power Clean

SWOD:

A) High Hang Power Clean – heavy single

High Hang Power Clean

A) High Hang Power Clean

5 sets 1 @ 90% of heavy single;

Back Squat

B) Back Squat – 4×6

Metcon (4 Rounds for time)

WOD:

4 sets of:

3-6-9-12 reps of:

WB (M=20/F=14#) 10 ft target

TTB

rest/walk 2:00 between sets

*Scale the weight of the ball not the height of the target!!