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don’t touch my sticky notes

By Amelia Munro

Top Tier CrossFit Columbia – CrossFit

Weightlifting

Deadlift (sport/ fitness )

clean style deadlift, perform at %85-102 of clean 1RM

Split Jerk (sport fitness )

5×1 building to a heavy single while maintaining a pause in the receiving position of the split before recovering the bar

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#