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“Nothing will work unless YOU do.” – John Wooden

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Push Jerk (5, 4, 3, 2, 1)

Weighted Pull-ups (1RM)

Metcon

12 minute time cap

Metcon (Time)

21-5-9

Thrusters (95/65)

Calorie Row