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The Hammer

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Back Squat (5, 5, 5, 5, 5)

Superset

Pull-ups (5 x MAX)

Handstand Push-ups (5 x MAX)

Metcon

Metcon (Time)

1000m Row

5 Power Cleans (M=185/F=125)

750m Row

10 Power Cleans

(M=155/F=115)

500m Row

15 Power Cleans

(M=135/F=105)

250m Row

20 Power Cleans

(M=115/F=85)