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Birthday cake

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Power Snatch

Power Snatch 2rm

Power Snatch

Power Snatch 5×2 @ 85%

Weighted Pull-ups

Weighted Pull Ups 5RM

Metcon (Time)

WOD:

4 rounds each for time of:

1 Legless 15’ rope climb

10 Barbell Rollouts (M=95/F=65#)

10 Burpees

*Rest 1 minute between each round.