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snowflake

By Amelia Munro

Top Tier CrossFit Columbia – CrossFit

Gymnastics

Handstand Push-ups

5-7 mins practicing skill work

Rope Climb

rope climb skill work 5-7 mins

Metcon

Metcon (No Measure)

EMOM40

1: 1-3 rope climbs

2: 6 kb thrusters + 6 box jump overs 24/20

3: 250/200m row

4: rest