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A scrub is a guy that can’t get no love from me

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Front Squat

A) Front Squat

8min EMOM @70 x3

SKILL

Strict Toes-To-Bar

B) Strict TTB

Max Effort

x3

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Metcon (Time)

D) RX+

21 Thrusters 95/65

21 Pull-ups

15 Thrusters 115/85

15 Chest to Bar

9 Thrusters 135/105

9 Bar Muscle Ups

FT