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Samwell

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Push Press

A)Push Press
3,3,3,3,3

Metcon (8 Rounds for reps)

2-4 Strict Pullups 
8min EMOM

Metcon

Metcon (Time)

10 RFT:

1 Rope Climb


10 Burpees


20 Double Unders