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No, I don’t want to give you mine

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

DB/ KB Press

A) DB/KB Press

10,8,6,4,6,8,10

Bent Over Row

B) Bent over Row

3,3,3,3,3

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

15 Pushups

100m Double KB Front Rack Carry(1.5/1)

50 DUs

25 Min AMRAP

Rx+: Metcon (AMRAP – Rounds and Reps)

500m Row

15 Ring Pushups

100m Double KB Front Rack Carry(2/1.5)

100 DUs

25 Min AMRAP