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And BOOM goes the dynamite

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Hang Power Snatch (1 RM)

Then complete

Hang Power Snatch (3×3 @ 80 % of 1 RM)

Gymnastics

False Grip Ring Row (4x max reps)

Metcon (Time)

5 RFT:

8 HSPU

10 T2B

12 Box Jumps