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“Success is the ability to go from one failure to another with no loss of enthusiasm.”

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Clean

Clean Complex 
12min EMOM 
Clean+ 2 Hang Clean

Metcon

Metcon (3 Rounds for reps)


RX/RX+
7min AMRAP


12 Cal Row


10 Burpees Over Rower


8 TTBs 


Rest 3 min x 3