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Thank God that’s Over!

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Close Grip Bench (5,5,5,5,5)


Close Grip = shoulder width hand placement and bring bar down to lower chest/ upper abdomen

Z-Press (5,5,5,5,5)

https://www.youtube.com/watch?v=nyZh1xsvhI0
This requires you to use your abs a lot. If you can not sit vertical with legs out in front on the floor, please elevate your hips onto a 25 lbs plate or larger when performing this

Metcon

Metcon (Time)

Buy In- 3 Rope Climbs

Then:

5 Rounds of:

10 Wall Balls (20/14)

8 T2B

6 Hang Power Cleans (135/95)

Then:

Cash Out- 3 Rope Climbs
Please use a weight that you can perform both the wall ball and HANG power cleans unbroken each round