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Yup, I’ve had enough…

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Bench Press

4 x 8 using 70% of your 1RM

Pull-ups

4 sets of max reps

Superset these with your dip sets taking 1 minute break between each set

Dips

4 x max reps

Superset with your pullups taking a 1 minute break between each set

Metcon (AMRAP – Rounds and Reps)

AMRAP-10

5 Muscle Cleans (135/95)

8 Toes to Bar

8 HSPU

Yes…I said muscle cleans. You wanna be lean and strong? Learn them…https://www.youtube.com/watch?v=eed_EGIHVOE

Metcon