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Oh My SWOD

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Fitness SWOD

Metcon (Time)

With a running clock, every minute perform 1 lift and add

10 lb. (women increase by 5 lb.)

– Start with an empty barbell and snatch for as long as possible.

– Once you cannot snatch the weight, clean for as long as possible.

– Once you cannot clean the weight, deadlift for as long as possible.

Snatch

Clean

Deadlift