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beaver squats

By Amelia Munro

Top Tier CrossFit Columbia – CrossFit

Weightlifting

Overhead lunge

over the course of 4 total sets of a 60 ft walking lunge, build to a heavy set

super set lunges with 15 kroc rows per arm as heavy as possible

Single arm Kroc row

Metcon

Metcon (Time)

Every 4 minutes row 500m then max effort toes to bar until 100 are accumulated