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By Amelia Munro

Top Tier CrossFit Columbia – CrossFit

Weightlifting

Back Squat (find a 3 RM)

Gymnastics

Handstand Hold (accumulate 4 minutes in a hand stand hold )

Metcon

Metcon (Time)

25 swing buy in then:

5 rounds for time :

5 kb snatches ea side 53/35

10 hang cleans 115/85

200m run

25 swing buy out