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“To be tested is good. The challenged life may be the best therapist.” – Gail Sheehy

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Gymnastics

Pistols (Max effort for 30 seconds)

30 seconds on: 1 min off for 6 rounds.

Score is total pistols across all 6 rounds

Handstand Push-ups (Max effort each set)

Perform max effort rep set. Take 1 min break. Perform 6 rounds

Metcon

Metcon (Time)

Buy In:

4 total Turkish Getups (24/16)

3 RFQ

5 Double KB/ DB Cleans (24/16)

5 Double KB/DB Walking Lunges each leg

10 Alternating Single Arm Snatches (24/16)

Cash Out:

4 total Turkish Getups (24/16)