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tough times never last, but tough people do

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Power Clean

Power Clean


3,3,3,3,3

Single Arm Dumbell Press

Single arm Dumbell Flat Bench Press


10, 8, 6, 4 , 2

Metcon

Metcon (Time)

4 RFT:

50 DUs

20 Push-Ups

25 Med Ball Squat Cleans 20/14

5 Ring Muscle-Ups/7 Pullups