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“There is something haunting in the light of the moon.”

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

SWOD

Back Squat (5×5)

Intention = go heavier than you did 2 weeks ago

Romanian Deadlift (5×5)

Intention = go heavier than you did 2 weeks ago

WOD

Metcon (Time)

WOD:

Dumbell/ KB Fran:

21-15-9

DB/ KBThrusters (50/35)

Pullups

Note= this includes 2 dumbells or 2 kettlebells
Intention= perform this benchmark workout using unilateral tools rather than the barbell