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02/16/18

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Push Jerk

Push Jerk E2MOM- 5

3,3,3,3,3

Bent Over Row

Supinated Bent Over Row E2MOM- 5

5, 5, 5, 5, 5

Metcon

Metcon (Time)

3RFT (15 min Cap)

500m Row

20 Front Rack Walking Lunges (95/65)