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Flashdance

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Power Clean

3,2,1,3,2,1

Dumbell Bench Press

10,8,6,8,10

Metcon

Metcon (Time)

400m Run

21 DB Thrusters 50/35

3 Rope Climbs

400m Run

15 DB Thrusters

2 Rope Climbs

400m Run

9 DB Thrusters

1 Rope Climb

FT