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Get You Some

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Front Squat (5,4,3,2,1)

If it’s a great day, go for a new 1RM!

Push Jerk (5 x 3)

Focus on the vertical dip/ drive and keeping weight on heels

Metcon

Metcon (Time)

8 RFT

1 Rope Climb

7 KB/ DB Snatch per arm (53/35)

100 m Run