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12/13/18

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Power Snatch

PWR Snatch

EMOM -10

3 TNG reps

Overhead Squat

OH Squat

E2MOM -5

5,5,5,5,5

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

250m Row

50 DUs

10 Burpees over rower
If you get 3 rounds + 250 row…. The row equals 1 rep. So 3 rounds + 1 rep. Record it this way in wodify.