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The Iron Throne

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Power Snatch

SWOD:

A) Power snatch – EMOM 15 minutes x3 @ 65% of 1RM

Behind the neck Snatch Grip Push Press

B) Behind the Neck Snatch Grip Push Press – 4×4

Metcon (4 Rounds for time)

WOD:

4 sets of:

12-9-6

Hang Power Snatch (M=95/F=65#)

Burpees

rest/walk 2:00 between sets