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Perform an act of kindness today

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Overhead Squat (3 reps @85% 1RM)

E2MOM – 5

Conventional Deadlift (3 reps @85% 1RM)

E2MOM- 5

Metcon

Metcon (Time)

8 x 200 meter sprints resting 1 min between each set
(partner people up and have them race each other on a waterfall start. This makes it more fun and keeps class moving)