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Preparing for your test!

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Back Squat (5×3 @ 85% of 1RM)

We are building for a test day within the next two weeks for back squat and sumo deadlift

Sumo Deadlift (5×3 @ 85% of 1RM)

Metcon

Metcon (Time)

Buy In:

100 Double Unders

5 RFT

3 Clusters (Squat Clean into thruster) (135/95)

9 Toes to Bar

12 Russian KB Swing (30/24)

Cash out: 100 Double Unders
Athletes will choose between this WOD and the 19.2 option. Choose 1 to do….not both….

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.