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This looks fun…

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weighted Pull-Ups (OR)

Weighted pull-up – 5, 5, 5, 5, 5

Strict Pull-Ups

Strict pull-ups – 3 x max reps

Metcon (AMRAP – Rounds and Reps)

WOD:

10 minute AMRAP of

2 Bar Muscle-Ups

8 DB Hang Clean to Thrusters (M=50/F=35#) per hand

16 Calorie Row