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Pull Hard!

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Sumo Deadlift (1RM)

Establish 1RM, then drop weight by 20% and do 3 x 3 at that weight

Supinated Barbell Row (4 x 10)

10 reps with challenging weight

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes of:

12 T2B

12 One Arm DB/KB push jerks TOTAL (50/35)

12 One Arm Suitcase DL TOTAL (50/35)