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This WOD wasn’t annoying to type in….

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Strict Press


7,7,7

Deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

7 DL (225/155)

20 Cal Row
rest 2 mins

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

50 DU’s

12 alt. DB Power Snatches ( 50/35)
rest 2 mins

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

100 m run

5 power cleans ( 155/1050