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VIP Only

By Amelia Munro

Top Tier CrossFit Columbia – CrossFit

Weightlifting

Clean and Jerk (Fitness )

EMOM 10

Perform one power clean and push jerk at %80 of weight from 9/8

Thruster (Sport)

EMOM 10

complete 1 thruster at %80-85 of heaviest from 9/8

Metcon

Metcon (Time)

5RFT

3 rope climbs

400m run