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“Do not let what you cannot do interfere with what you CAN do.” – John Wooden

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Gymnastics

20 minutes of practice

Handstands

Double-Unders

Metcon

20 minutes

Metcon (AMRAP – Rounds and Reps)

10 KB Racked Lateral Bar Step

Overs with bar set at MAX. hip flexion

(53/35)

5 Single Leg Deadlifts Each Side (53/35)

5 Renegade Rows with a

pushup Each Side (53/35)

10 Box Jump (24/20)