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The hip, hip a hop, and you don’t stop, a rock it out

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Bench Press

Bench Press

3,3,3,3,3

Metcon

Metcon (AMRAP – Rounds and Reps)

Rx

2 Rope Climbs

4 TGUs

10 KB Swings(Russian) 1.5/1

15min AMRAP

Metcon (AMRAP – Rounds and Reps)

Rx+

2 Legless Rope Climbs

4 TGUs 2/1.15

10 KB Swings(Russian) 2/1.5

15min AMRAP