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Slowly count backwards from 10, 8…

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Overhead Squat (10, 8, 6, 4, 2)

Single Arm DB/KB Row (4 x 10)

Metcon

Metcon (Time)

Buy In- 100 meter Farmer Carry

(24/16)

THEN:

5 RFT:

5 HSPU

10 Deadlift (225/135)

15 Box Step Ups with one of your

kettlebells

THEN:

Cash out- 100 meter Farmer Carry

(24/16)