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Not today, Satan, not today!

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Fitness / Sport SWOD

Toes-To-Bar (5 x MAX)

Superset with chinups

Chinups (5 x MAX)

Then spend time

Handstand Walks (MAX distance)

Fitness / Sport WOD

17 minutes long

Metcon (AMRAP – Rounds and Reps)

5 minutes:

500m Run

1 Round of Cindy (5 Pull-ups

10 Push-Ups, 15 Squats)

Max Clean & Jerks (95/65)

(135/95)

Rest 3 minutes……….

Metcon (AMRAP – Rounds and Reps)

5 minutes:

300m Run

2 Rounds of Cindy

Max Clean & Jerks (135/95)

(185/135)

Rest 3 minutes…

Metcon (AMRAP – Rounds and Reps)

5 minutes:

100 m Run

3 Rounds of Cindy

Max Clean & Jerks (155/105)

(225/175)