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By Amelia Munro

Top Tier CrossFit Columbia – CrossFit

Weightlifting

Farmer’s Carry (sport fitness )

find max effort 100m farmers carry

Shoulder Press (sport/ fitness )

death by shoulder press, perform at %70 of 1RM

Metcon

Metcon (Time)

groups of three complete :

150 synchronized barbell goblet squats 135/95

100m partner synchronized barbell carry

50 suitcase style deadlifts with barbells 135/95

*bars are loaded with male weights on one end and female weighs on opposite, synchronized squats are done with a partner on each end of the bar holding the fat ends of the bar goblet style, synchronized carries are done as if carrying a stretcher with a partner in front and partner in back holding fat ends of bar, same for deadlifts, third partner rests.