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Aloha Beaches

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

25 minutes to complete:

Snatch Complex

1 Snatch Pull + 2 Power Snatch + 3 Overhead Squat
Compare to 6/5/18

Max Yoke Carry

50 feet

Metcon

Metcon (Time)

Buy in – 100 Double Unders as a team

THEN

3 Rounds of:

Partner 1 hold right side plank while

partner 2 performs 10 Right arm

DB/KB thrusters (50/35)

THEN SWITCH

Partner 1 holds left side plank while

partner 2 performs 10 left arm DB/ KB

Thrusters (50/35)

THEN SWITCH

20 Medball Burpees as a team passing

to partner each burpee (20/14)

Cash Out- 100 Double Unders as a

team