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Wod your fy

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Barbell Step-Ups


SWOD:

BB Step Ups 16, 16, 16, 16 (8RT/8LT)

Bench Press

Bench Press 5RM

Bench Press

-1 x max reps @ 80% of 5RM

Metcon (Time)

WOD:

3 Rounds for time of:

25 Squats

25 floor wipers (M=185/F=95)

Run 400m