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Two for the Price of One

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Back Squat (6, 6, 6, 6, 6)

Deadlift (6, 6, 6, 6, 6, 6)

[email protected]%, [email protected]%, [email protected]%, 3×[email protected]%

Metcon

Metcon (Weight)

WOD#1:

EMOM for 10 minutes,

alternating:

a) Shoulder-to-

Overhead 4 @ 75%

b) 2 rope climbs

3 minute transition

WOD#2:

EMOM for 10 minutes,

alternating:

a) 10 Ring Dips

b) 10 front squats @ 60% of MAX