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damn fine

By Amelia Munro

Top Tier CrossFit Columbia – CrossFit

Weightlifting

Bulgarian Split Squat (superset with single leg DL )

Backrack with rear foot elevated

Single-Leg Deadlift (using a kettle bell or dumbbell )

Superset a,b, and c

Metcon

Metcon (Time)

4 rounds for time

20 total walking lunges carrying wallball 20/14

15 wall ball shots

10 hanging knee raises with medball between feet