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And snakes and stones never broke my bones

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Gymnastics

Rope Climbs OR Muscle Ups (5×2)

SWOD:

Rope Climbs – 5 x 2

OR

Muscle Up work – 5 x 2
Then

Handstand Walk (5×20 Feet)

Intention= use this day as an opportunity to work on what you need in your gymnastics tool box

WOD

Metcon (AMRAP – Rounds and Reps)

WOD:

5 RFT

10 Wall Ball (20/14)

10 Toe 2 Bar

200 m Run

Time Cap = 15 minutes
Intention = get a little more rhythm practice of your gymnastics before the Open begins