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Coach Kevin Rivera’s Going Away WOD

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAP -30

400 meter run

21 Thrusters (95/65)

21 Burpee over Bar

21 Pullups

400 meter run

15 Thrusters (95/65)

15 Burpee over Bar

15 Pullups

400 meter run

9 Thrusters (95/65)

9 Burpee over Bar

9 Pullups
Intention= choose a light weight and scale the pullups as necessary to keep moving.

This workout should pass the “talk test.”

For 30 minutes you should be moving constantly and able to have intermittent conversations.