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t rex arms

By Amelia Munro

Top Tier CrossFit Columbia – CrossFit

Metcon

Metcon (Weight)

SWOD

PARTNERS COMPLETE 3 RNDS TOTAL

Every 15 minutes :

800m run together

60 Burpees total

120 single arm kb overhead(RX) front rack (scaled) squats (30 per arm per partner)

With remaining time in first round both partners establish a heavy snatch, second round heavy clean and jerk, third a heavy thruster

*scores are heaviest lifts from each partner in each round added together