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Tuesday 12.03.2019

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

SWOD

bent: Bench Press (4×8 AHAP )

Intention- using 70-75% of your 1RM and a 3 second lowering tempo for each rep. Be explosive on the way up.

Bent Over Row (4×8 AHAP)

Intention- using 70-75% of your 1RM and a 3 second lowering tempo for each rep. Be explosive on the way up.

WOD

Metcon (Time)

WOD:

50 Deadlifts (275/ 185)

Every time you put the bar down, you must complete 10 Pullups

Time cap = 15 min
Intention – Use 60-70% of your deadlift 1RM. Try to only put the bar down 5-7 times in the whole workout