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DJ, blow my speakers up

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Push Jerk

10 min EMOM x4 reps

Metcon

Angela (Time)

B) ANGELA

48 Burpees

Then 3 Rounds of:

10 Pull-Ups

16 Thrusters (95/65 lbs)

16 Deadlifts (155/105 lbs)

600 meter Run

Then:

48 Sit-Ups

FT
D) RX+

Same as Rx