Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Thruster (5,5,5,5,5)

Go for new 5RM if feel great

Sumo Deadlift (5,4,3,2,1)

Go for new 1RM if feel great

Metcon

Metcon (3 Rounds for reps)

3 Rounds of:

1 Min of Wall Balls (20/14)

1 Min Front Rack Lunges (135/95)

1 Min Power Cleans (135/95)

1 Min of T2B

1 Min of Rest
Score is total reps EACH ROUND