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SHIKAKA

By Amelia Munro

Top Tier CrossFit Columbia – CrossFit

Weightlifting

Hang Power Snatch (fitness )

8×3 building across successful sets

Hang Snatch (sport )

8×2 building across successful sets

Metcon

Metcon (4 Rounds for time)

complete within a 4 minute window for 4 total rounds :

2 muscle ups

6 thrusters 115/95

12 burpee box jump