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Strength is gained in the range it is trained

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Power Clean (3,3,3,3,3)

Front Squat

Work up to 10 RM, then subtract 10% and do 2 x 10 with that weight

Metcon

Metcon (Time)

5 RFT of:

200 m Run

5 Muscle Snatches (95/65)

10 Overhead Walking Lunges (95/65)

12 T2B