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Be Best

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Sumo Deadlift (5, 5, 5, 5, 5)

Strict Press (3 x 3)

then remove 10% and do

3 x 3

Metcon

20 minute partner WOD

Metcon (AMRAP – Rounds and Reps)

10 Turkish Getups (53/35)

30 T2B

20 Medicine Ball

Burpee (do burpee on

top of medball and then

throw to partner)

400 m Run w/

Medball (M = 20#/ F=14#)

Can Split up work any

way you wish including

the run

400m Run can be

modified using 400 m

Row or 0.4 mile bike