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Sharknado

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Metcon (No Measure)

SWOD:

Accumulate 5 minutes in a wall facing handstand hold

KB Windmills

Kettlebell Windmills – 5×5 ea arm

Metcon (AMRAP – Rounds and Reps)

WOD:

15 Minute AMRAP of:

50 Cal Row

10 Pull-ups

20 DL (M=245/F=155#)