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Par excellence

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

EMOM 10 min (3 min transition)

Clean Complex- 1 Hang Clean

followed by 1 Clean @ 75%

EMOM 15 min

3 Front Squat–@ 105% of Clean

complex

Metcon (Time)

WOD: For time

10 Box Jump (M=24/F=20”)

20 KB Swing (M=1.5/F=1 pood)

30 Calorie Row

20 KB Swing (M=1.5/F=1 pood)

10 Box Jump (M=24/F=20”)