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Jon Snow is not a bastard, but he probably just made one.

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Push Press

A)Push Press

1,1,1,1,1

Strict Pull-ups

B) 4-6 Strict Pullups 
8Min Emom

Metcon

Metcon (AMRAP – Rounds and Reps)

C )14 min Amrap:


14 Single Arm DB Push Jerks(50/35)


7 Toes to Bar
* 7 Right Arm/ 7 Left Arm *