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“S” WODs for $500, Alex

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Fitness SWOD

Power Snatch (EMOM – 10)

3 Reps every minute using 70% of MAX

Front Rack Lunge and Single Leg Deadlift EMOM (10)

Odd Minutes = Front Rack Lunge perform 5 reps each leg

Even Minutes = Single Leg Deadlift perform 5 reps each leg

Fitness WOD

Metcon (Time)

4 rounds:

25-cal. Row

25 Burpees

*Scaled does 15 cal. and 15 burpees