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How do you feel from yesterday?

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Bench Press (5,5,5,5,5)

Superset with bent over row

Bent Over Row (5,5,5,5,5)

Gymnastics

Handstand Push-ups (E2MOM-5)

Max out reps every 2 minutes for 5 rounds

Metcon

Metcon (Time)

Partner WOD- Team of 2

100 Dbl Rack Walking Lunges (53/35)

50 Pull-Ups

50 Box Jumps (24/20)

50 Ring Dips

50 T2B

100 KB Swings (53/35)

50 KB or DB Snatches (53/35)

50 Wall Ball Shots (20/14)

10 Rope Climbs