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Let’s ROW!

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Jerk (EMOM – 10)

2 reps every minute at 75%

Back Rack Lunge (EMOM – 10 )

5 Reps every minute but ONLY ONE LEG per minute

Metcon

20 minute time cap

Metcon (Time)

1000 m Row

30 Thrusters (95/65)

30 Pullups

1000 m Row

20 Thrusters (95/65)

20 Pullups