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florida

By Amelia Munro

Top Tier CrossFit Columbia – CrossFit

Weightlifting

Complex (fitness )

build to a heavy complex of a power clean, hang power clean, 2 front squats

Complex (sport)

build to a heavy complex of clean, hang clean, front squat

Metcon

Metcon (5 Rounds for time)

Every 3 mins for 5 rounds :

20 lateral med ball slams 20/14

20 med ball squats

20 weighted situps 20/14