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big pecks = big checks

By Amelia Munro

Top Tier CrossFit Columbia – CrossFit

Weightlifting

Yoke

find a max effort 60 ft yoke walk
complete 4 x 60 ft yoke backrack carry close to max effort set found on 10/14

Metcon

Metcon (Time)

3rft

500m row

3 rope climbs

1 bear complex 155/105 (1 rep of each movement, not 7)