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“Success is never final, failure is never fatal. It’s courage that counts.” – John Wooden

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Strict Press (5 reps @ 75% 1RM)


E2MOM – 5

Bench Press (5 reps @ 75% 1RM)

E2MOM – 5

Barbell Row (6 reps with moderate weight)

EMOM – 5

Metcon

10 minutes

Metcon (AMRAP – Rounds and Reps)

8 Power Clean (155/115)

3 Muscle Ups

(6 Pull-ups/ 6 Dips scaled)

8 HSPU