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“…If you want somthin’, go get it. Period.”

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Intervals

Rope Climb (8×1)

Climb 1 rep. Take

1 min break.

Repeat until you

have 8 total climbs

Handstand Push-ups (5xMAX)

1min on: 1 min off

Metcon

20 minute time cap

Metcon (Time)

5RFT:

500 m Row

60 foot handstand walk