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Skills/ GPP/ Longer WOD (20-40)

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Skills

Practice for 20 minutes:

Handstand Walk

Rope Climb

GPP WOD

Metcon (AMRAP – Rounds)

20 minutes:

8 KB Windmills each side (70/53)

Suitcase Carry half way around track then switching arms for other half (70/53)

Spiderman Crawl between orange lines of track one direction

Broad Jump Back to starting line