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Skills/ GPP/ Longer WOD

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

(20-40)

Skills – 20 minutes of practice:

Handstand Push-ups

Toes-To-Bar

GPP WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP-20

1 TGU each side (70/53)

Double Front Rack KB Carry

across gym between orange lines AND BACK (70/53)

Low Bear Crawl between orange lines of track one direction

Broad Jump Back to starting line