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Don’t be a menace

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Metcon (Distance)

WOD: Run or Row or AirDyne

2×5 min intervals w/2min recovery between intervals

Next interval scheme starts after the 2min recovery

* Hold maximal distance possible on each of the set intervals.

Metcon (5 Rounds for distance)

5x1min Intervals w/30sec recovery between intervals

* Hold maximal distance possible on each of the set intervals.