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Now, what you hear is not a test I’m rappin’ to the beat

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

4 person Team, one person working at a time.

AMRAP 30 minutes

100 Burpees

100 Box Jumps (24″)(20″)

100 Cal Row

100 DB Snatch (45)(25)

100 Squats

100 Hang Cleans (135)(95)