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Let the Games Begin!

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Back Squat (4 reps every 2 minutes)

E2MOM-5

4 reps @ 80% 1RM

Sumo Deadlift (4 reps every 2 minutes)

E2MOM-5

4 reps @ 80% 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP-15

10 Wallball (20/14)

10 Toe 2 Bar

10 Sumo Deadlift High Pull (95/65)
This is an alternative WOD for those that do not wish to repeat 19.1 again today

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target
DO NOT DO BOTH WODS IN CLASS. EACH ATHLETE CHOOSES ONLY 1 WOD FOR THE DAY!!!