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Your standard Crossfit.. with a hint of powerlifting

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Squat

Squat – 8×3 @ 70% of 1RM from Monday

Close Grip Bench

Close Grip Bench – 3RM

Metcon (AMRAP – Rounds and Reps)

WOD:

12 minute AMRAP of:

7 KB Thrusters (M=35/F=18#)

7 Wall Balls

250 Meter Row