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Saturday 12.14.2019

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP – 30

30 Wallball (20/14)

30 Weighted Medball Situps (20/14)

30 Pushups

30 American Kettlebell Swings (24/16)

100 meter Farmer Carry (24/16)
Intention- partners agree on the size med ball and the size kettlebell they will share. They will then break up the work any way they wish so that transitions are as short as possible during the entire 30 minute workout