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Thank you to all who helped with the USAPL Meet!

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

1 Snatch + 3 OH Squats (1,1,1,1,1)

Front Squat (10, 8, 6, 4, 2)

Only record heaviest set of 2

Metcon

Metcon (Weight)

EMOM-14

5 KB 1 Arm Snatch Right Arm (24/16)

5 KB 1 Arm Clean Right Arm (24/16)

10 KB 1 Arm Swing Right Arm (24/16)

Then switch arms next minute….
The work should be done in about 30-40 seconds each round, so please use a weight that allows for that kind of interval training