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Three Wise Men

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Metcon

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here
WE ARE NOT GOING TO DO 3 ROUNDS OF EACH WOD! WE ARE ONLY GOING TO DO 1 ROUND OF EACH WOD, then take a 5-10 minute break, to perform the partner WOD after

Metcon (Time)

For Time (with a Partner)

500-400-300-200-100 meter Row (x2)

Partner Kettlebell Rack Hold (24/16 kg)

5 Burpee penalty for each drop of kettlebells

NOTE: Unracking of kettlebells before the end of the row results in a 5 synchronized burpee penalty for every offense, to be paid at the end of the workout.
To be performed if time left within class period