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It’s Almost Over!!!

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Deadlift (3,3,3,3,3)

Bent Over Row (4 x 10)

Use something very challenging!

Metcon

Metcon (Time)

Alternative WOD:

33 DB/ KB Snatch EACH ARM(50/35)

27 DB/KB Lunge EACH LEG (50/35)

21 DB/ KB Burpees https://www.youtube.com/watch?v=2Mp8qo8E8-A (50/35)

15 DB/ KB One Arm Overhead Squat EACH ARM(50/35)

900 meter Row
This has a 20 minute time cap just like the 19.5 WOD.

PLEASE ONLY CHOOSE 1 WOD TO COMPLETE TODAY

Metcon

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes