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2/15/18

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Power Clean

PWR Clean

EMOM- 10 3 TNG Reps

Gymnastics

Ring Rows

False Grip Ring Rows

EMOM – 5

6-10 reps every min

Metcon

Metcon (Time)

FT (20 min Cap)

15 Deadlift 225/185 315/225

15 HSPU

12 Deadlift 225/185 315/225

12 HSPU

9 Deadlift 225/185 315/225

9 HSPU