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Solo Dance

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Strict Press


SWOD:

A1) Strict Press 7 RM

Supine Ring Push-Ups

A2) 3×10 Supine Ring PU

Metcon

Metcon (3 Rounds for time)

WOD: Lactate Repeat Test

3 sets for times:

250 meter row

15 kb swing (M=2F=1.5 pood)

25 burpees

15 kb swing (M=2F=1.5 pood)

250 meter row

rest/walk 12:00 EXACTLY between sets

– record time per set

– kb swings American