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By Amelia Munro

Top Tier CrossFit Columbia – CrossFit

Weightlifting

Power Snatch (sport/ fitness )

complete 7 sets of a power snatch plus a snatch balance between %70-80 of 1RM power snatch

Metcon

Metcon (Time)

partners complete

1000m row

80 box jumps

60 single arm kb thrusters 53/35

400m buddy carry

*both partners row 1000 then work load is split up as desired.