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Bran: I know everything. Sam: Did you know Rhaegar was remarried? Bran: ….

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Front Squat

A)Front Sqaut
Establish 1rm(3 Attempts)

Kettlebell Rear Elevated Split Squat

B) Kettle Bell Rear Elevated Split Squats
8RM Max(Each Side)

Metcon

Metcon (AMRAP – Rounds and Reps)

C)200M run


15 Air Squats


5 Pushups


20 Min Amrap