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2/9/18

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Front Squat

Front Squat

3,2,1,3,2,1

Each Wave is Heavier (15 min time cap)

Bent Over Row

Bent Over Supinated Row

3 x 10 reps (5 min time cap)

Metcon

Metcon (Time)

FT

200 DUs

100 Cal Row

50 Burpees Over Rower(facing)