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Sprint Service

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Back Squat

SWOD:

Squat – 5×3 @ 95% of last set of 5 from Monday

Close Grip Bench

Close Grip Bench Press – 5, 5, 5, 5

Metcon (No Measure)

WOD: Sprints

Complete:

5 x 20 yards

3 x 40 yards

2 x 100 yards

Rest as needed between efforts.