Knowledge Is Power.

Learning Resources

Quiero respirar tu cuello despacito

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Snatch Full Snatches 14min EMOM x2 Metcon Metcon (AMRAP – Rounds and Reps) Rx/RX+ 14min AMRAP 10 Box Jump Overs 10 Alt-Dumbell Snatches RX : 50/35 RX+: 75/50
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Despacito

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Front Squat Front Squats 5,5,5,5 Metcon Metcon (Time) Rx/Rx+ 15 Push Press (3/4 Body Weight) 5 Rope Climbs 12 Push Press 4 Rope Climbs 9 Push Press 3 Rope Climbs 6 Push Press 2 Rope Climbs 3 Push Press 1 Rope Climb
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Bang bang, the boogie to the boogie

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Deadlift Deadlift 3,3,3,3,3 Metcon Metcon (AMRAP – Rounds and Reps) Rx 30 DUs 10 Hang Snatches 95/65 30 Dus 10 Thrusters 95/65 12min Amrap Metcon (AMRAP – Rounds and Reps) Rx+ 30Dus 10 Hang Snatches 115/80 30Dus 10 Thrusters 115/80 12min Amrap
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The purple and yellow, but first, I gotta

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Bench Press Bench Press 8,6,4,2,4,6,8, Metcon Metcon (Time) Rx 200M DB Farmer Carries 50/35 20 Deficit Pushups(Hands on Dumbbells) 4RFT Metcon (Time) Rx 200M DB Farmer Carries 50/35 20 Deficit Pushups(Hands on Dumbbells) 4RFT Metcon (Time) Rx+ 200M DB Farmer Carries 75/50 20 Deficit Pushups(Hands on […]
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To the black, to the white, the red and the brown

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Clean Full Cleans 10min EMOM x3 Metcon Metcon (Time) Rx 30/25 Cal Row 20 Burpee Box Jump Overs 24/20 100m Sprint 3RFT Metcon (Time) Rx+ 30/25 Cal Row 20 Burpee Box Jump Overs 30/24 100m Sprint 3RFT
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The Groove…

Top Tier CrossFit Columbia – CrossFit Kids Weightlifting Snatch Full Snatches 10min EMOM x3 Metcon Metcon (Time) Rx 400m Run 15 Left-Arm KB Snatches 1.5/1 15 Right-Arm KB Snatches 1.5/1 5RFT
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See, I am Wonder Mike, and I’d like to say hello

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Back Squat Back Squat 5,5,5 Metcon Incredible Hulk (AMRAP – Rounds and Reps) Rx Incredible Hulk 5 Deadlifts 115/80 5 Hang PWR Clean 5 Front Squats 5 Push Press 20min AMRAP Metcon (AMRAP – Rounds and Reps) Rx+ Incredible Hulk 5 Deadlifts 135/95 5 Hang PWR […]
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