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Wednesday 12/04/2019

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

SWOD

Back Squat (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.

Push 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.

WOD

Metcon (Time)

WOD:

7 Rounds for Time of:

7 Toe to Bar

5 Hang Power Clean (115/75)

Time Cap = 15 min
Intention = use a weight that allows you to complete every round of hang power cleans unbroken. You essentially need to complete each round in less than 2 minutes.