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face-off

By Amelia Munro

Top Tier CrossFit Columbia – CrossFit

Meat head Mashup

Metcon (4 Rounds for time)

0-12 minutes

Accumulate 6 minutes of farmers carry 70/53

12-24 mins

2 rounds

21 kb swings 70/53

15 Ghd situps

9 hand stand push-ups

24-36 mins

4 rounds

6 Burpee pull-ups

3 kb thrusters 70/53

1 rope climb

36-40 mins

with a partner alternate as many sets of 10 cal sprints on the rower

*each block of time and the work within it counts for 1 round, for the last round every 10 calorie set completed subtract 5 seconds from the 4 minute block