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By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Metcon (No Measure)

SWOD:

Sprint 100 yards on the minute for 8 minutes

Power Snatch (2RM+Max Rep OVHS)

Power Snatch 2RM + Max Reps Overhead Squat

Metcon (Time)

WOD:

3 rounds for time of:

20 Calorie Row

15 Toes to Bar

10 Burpees