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On TIME

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Metcon (AMRAP – Rounds and Reps)

50 minute AMRAP of:

1k row

20 BJ with step down (M=24/F=20”)

100M farmer walk (M=55/F=35# per hand)

60 second plank

200M run

50 Double unders

50M Overhead carry (M=55/F=35# per hand)

**You need to start on time and do a fast warm-up**