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Banned

By Amelia Munro

Top Tier CrossFit Columbia – CrossFit

Weightlifting

Power Clean (Fitness)

Find 2rm

Clean (Sport)

Find 2rm

Metcon

Metcon (3 Rounds for reps)

0-4 AMRAP

40 double unders

2 rope climbs

4-6 mins rest

6-10 AMRAP

20 wall balls 20/14

4 power clean %75 of 2rm (fitness) OR

4 clean %75 of 2rm (sport)

10-12 mins rest

12-16 AMRAP

10 med ball to shoulder AHAP

10 Burpees over med ball