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Imagination , life is your creation!

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

SKILL

Double-Unders

3min DUs

Weightlifting

Push Press

A) Push Press
 8min EMOM x3

DB row



B) DB Rows 
4×8 (8 Each Side)

Metcon

Metcon (Time)

C) 750 meter Row

100 Double-Unders

30 Burpees


20 Front Squats 95/65

10 Pullups


FT

Metcon (Time)




D) Rx+


750m Row 
200 DUs


30 Burpees Over Rower


20 OHS 135/95


10 Ring Muscles Ups