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I’m Back!

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Back Squat (3,3,3,3,3)

Go for a new 3RM if you like!

Snatch Grip Deadlift (5,4,3,2,1)

Keep tempo slow on the way up and down. Be sure to hit the proper snatch positions 1,2, and 3 going up as well as going down

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP-20

Perform between orange lines of track

10 Kettlebell Snatch each arm (53/35)

Overhead Walking Lunge to orange line with 1 kettlebell (53/35)

Low Bear Crawl Back to orange line dragging that kettlebell (53/35)

5 Kettlebell Thrusters each arm (53/35)

Repeat…