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Say it in the street, that’s a knock-out But you say it in a Tweet, that’s a cop-out

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

SWOD

Strict Press (4×8)

Intention: maintain muscle mass while we recover this week from all the hard training over the last 2 months preparing us for the CrossFit Open later this week

Pull-ups (4×8)

Intention: maintain muscle mass while we recover this week from all the hard training over the last 2 months preparing us for the CrossFit Open later this week

WOD

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 12 minutes

1, 2, 3….

Hang Power Clean (135/95)

Pushup

Ring Row
Intention = keep a conversational constant pace throughout this workout