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salty dogs

By Amelia Munro

Top Tier CrossFit Columbia – CrossFit

Weightlifting

Back Squat (5×3)

Pause in the bottom of each rep for 2 seconds and work on initiating a stretch reflex to accelerate out of the hole

Kettlebell Snatch

TABATA BAY BAY

8 rounds of 20 seconds of work 10 seconds rest as many kettle bell snatches as possible\, switch arms during rest periods

53/35

Metcon

Metcon (Time)

wodapalooza qualifier #9

2 rounds for time

25 burpees over rower

25 calories on rower