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Frank Sinatra

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Power Clean

SWOD:

A) Power Clean 3, 3, 3, 3, 3

Back Squat

B) Squat 3×5 @ 75%

Metcon

Metcon (Time)

WOD:

50-40-30-20-10 reps, for time of:

Row (calories)

Burpee