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Do what it Do

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Back Squat

SWOD:

Squat 5 RM

Alt. Seated DB Press

Alternating Seated DB Press 3×5

Metcon (2 Rounds for time)

WOD:

Complete 2 rounds each for time.

Row 200M

25 Push Ups

Row 200 Meters

Rest 90 Seconds between rounds

Rest as needed, then…

Metcon (2 Rounds for time)

Complete 2 rounds for time.

Row 100M

15 Ring Dips

Row 100M

Rest 60 Seconds between rounds