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John Jacobs’ Birthday Celebration!

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Metcon

Metcon (Time)

1959 Meter Row

60 foot Tire or Sled drag

60 foot buddy carry or odd object carry

60 Burpees

60 foot Tire or Sled drag

60 foot buddy carry or odd object carry

60 Deadlifts (145/115)

60 foot Tire or Sled drag

60 foot buddy carry or odd object carry

60 Ab Mat Situps

60 foot Tire or Sled drag

60 foot buddy carry or odd object carry

60 Knees to elbow

1959 Meter Row
Coaches: There is no strength work today so that we can all have fun in this WOD. Use a waterfall start to run larger classes. Warmup together. Have 5 people start the row while everyone else waits. Have a new group of 5 athletes start every 5 minutes. Make sure you simply have a clock running counting up