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Be. Here. Now.

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Front Rack Lunge (3 x 10)

Suitcase Deadlift (3 x 10)

Single Arm Overhead Carry (3 x 50ft)

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD:

Partners alternate after each full

round for 16 minutes

2 KB or DB Man-Makers (53kg/16kg)

4 Pull-Ups

8 Burpees