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I’ll tell you how I became the prince of a town called Bel-Air

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Metcon

Metcon (Time)

Team of 2-4 :

2 Partners start at station 1…. Partner 1 holds plate over head ( M: 45, F: 25) other partner starts on 100 DB single arm snatches , can switch in and out as much as they want.. put the snatches can only be completed when the other partner has plate overhead

once finished the team moves to station 2 ( the next 2 teammates start on station 1.

Partner 1 starts to accumulate 100 KB swings ( 1.5, 1 pood) Partner 2 holds at top of rings or in plank in push-up position. If partner 2 comes down, the KB swings must stop. Can switch out as much as they want.

Once finished partners move to station 2… The station 1 partners move on to station 2

Partner 1 holds Sorenson hold while other partner starts to accumulate 5000 meters on the rower. Switch when needed. Once completed partners must run across line. Last partners start station 3 , clock stops when all 2 or 4 teammates cross the cones.