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Scrubs

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Back Squat

5@65% , 5@75%, 5@80%

Box Jumps

5, 5, 5

Metcon

WOD: Metcon (AMRAP – Rounds and Reps)

Rx

100m Suitcase (Left) Carriy 1.5/1

50 DUs

100m Suitcase (Right) Carry 1.5/1

50 DUs

18min AMRAP

Rx+

100m Suitcase (Left) Carry 2/1.5

100 DUs

100m Suitcase (Right) Carry 2/1.5

100 DUs

18min AMRAP
You are allowed to do Rx+ IF you are capable of performing all the movements with no modifications