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“Be careful reading health books. You may die of a misprint.” – Mark Twain

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Front Squat (5,5,5,5,5)

If it’s a good day, climb to a new 5RM at the end…which is likely between 85-90% of your current 1RM

Push Jerk (5,4,3,2,1)

If today is a great day, climb to a new 1RM at the end of this ladder

Metcon

Metcon (Time)

Buy In- 50 Double Unders

THEN:

4 RFT

10 Box Jump (24/20)

10 Wall Ball (20/14)

10 Single Arm DB/ KB Snatch (50/35)

Cash Out- 50 Double Unders
It’s 10 reps of snatches total each round. In competition we usually have to switch arms each rep, so consider mimicking this if you are focusing on CrossFit as a sport.