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on the edge

By Amelia Munro

Top Tier CrossFit Columbia – CrossFit

Weightlifting

Front Squat (sport/ fitness )

7-5-3-1-1-1

build to a heavy single or 1RM front squat

Split Jerk (sport/ fitness )

quickly build to a heavy split jerk with a 3 second pause in split

Metcon

Metcon (AMRAP – Rounds and Reps)

every 2 minutes until failure

run a shuttle sprint 50’ out and back 100’ out and back then complete 3 deadlifts 185/125.

6 next 2 mins, 9 following etc until deadlifts cannot be completed within 2 minute window