“S” WODs for $500 Alex
By Amelia Munro
Top Tier CrossFit Columbia – Adult/ Teenager CrossFit
SWOD
Sumo Deadlift (1RM)
then drop weight by 20% and do 3 x 3 at that
weight
Supinated Row (4 x 10)
Fitness WOD
12 minutes
Metcon (AMRAP – Rounds and Reps)
12 T2B
12 One Arm DB/KB push
jerks TOTAL (50/35)
12 One Arm Suitcase DL TOTAL