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shmearth

By Amelia Munro

Top Tier CrossFit Columbia – CrossFit

Metcon

Gymnastics

hspu/ ring dip

16 min emom

A: 7-10 ring dips

B: 30 second hand stand hold

Metcon (Time)

run 200

Rest 30 sec

Run 400

Rest 60 sec

Run 600

Rest 90 sec

Run 800

Rest 2 mins

Repeat intervals