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Don’t stop, make it pop

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Clean

A)Full Cleans 
3,3,3,3,3

Metcon

Metcon (AMRAP – Rounds and Reps)

B) 30/25 cal Row 


20 Air Squats 


10 TTBs 


20 min AMRAP

Metcon (AMRAP – Rounds and Reps)

C) RX+ 


30/25 Cal Row


20 Golblet Squats 1/.5


10 GHD


20min AMRAP