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Happy Swole-idays

By Amelia Munro

Top Tier CrossFit Columbia – CrossFit

Weightlifting

Overhead Squat (2×5)

Overhead Squat (2×3)

Overhead Squat (3×1)

Metcon

Metcon (Time)

15-12-9

dumbbell/ KB walking lunges (*ea leg)

6-3-1

man makers with dumbbells
(left row, pushup, right row, pushup, squat clean, thruster) = 1 manmaker)