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By Amelia Munro

Top Tier CrossFit Columbia – CrossFit

Weightlifting

Back Squat (5×8 )

heavier than 10/17

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

10 empty bar thrusters

10 Burpees

Rest 2 mins

AMRAP 5

10 empty bar hang snatch

100 m sprint