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2/12/18

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Deadlift

Deadlift E2MOM -6

5,5,3,3,1,1

Pull-ups

Pullups EMOM-8

3-5 reps every minute

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min Amrap of

6 kettlebell snatch each arm

10 Kb goblet squats

10 Russian KB Swings (1.5/ 1) (2/ 1.5)

Choose 1 kettlebell to use for both the snatch and the goblet squat