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To the black, to the white, the red and the brown

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Clean

Full Cleans

10min EMOM x3

Metcon

Metcon (Time)

Rx

30/25 Cal Row

20 Burpee Box Jump Overs 24/20

100m Sprint

3RFT

Metcon (Time)

Rx+

30/25 Cal Row

20 Burpee Box Jump Overs 30/24

100m Sprint

3RFT