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On Your Marks…

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

4 Sets of: (4×6)

6 Bulgarian Split Squat (3 ea) pick load
3 min transition

EMOM 10 min

5 Strict Press @ 70%

Metcon (5 Rounds for reps)

WOD:

With a 25 minute running clock…

100 push-ups.

At the 5 minute mark…

80 Wall Balls (M=20/F=14# 10’)

At the 10 minute mark…

60 Box Jumps (M=24/F=20)

Show control and full stand on top of each box jump.

At the 15 minute mark…

40 Burpees

At the 20 minute mark…

1300 meter Row