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Thirsty Thursday

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Floor Press (10,8,6,4,2)

Same rules as a close grip bench press, except the floor shortens your range of motion. This essentially becomes a tricep exercise overall

Only record your top set of 2 reps

Supinated Barbell Row (4 x 10)

For an added challenge, try pausing some of your reps against your abdomen

Metcon

Metcon (AMRAP – Reps)

Partner WOD

15 minute AMRAP

(split the work up as you and your partner choose)

10 Thrusters (115/75)

10 Box Jumps

20 Thrusters (95/65)

20 Box Jumps

30 Thrusters (75/45)

30 Box Jumps

40 Thrusters (45/35)

Max Calorie Row in remaining time
Notice that the barbell weight decreases as your reps on thrusters increase.

Set up the plates on your barbell so that you can easily strip weight off as you go through the chipper

Score is your calories earned on your rower