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Skills/ GPP/ Longer WOD (20-40)

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Skills

20 minutes to practice:

Kip Hanging from Bar or HSPU

Muscle Up Training

GPP WOD

25 minute time cap

Endurance GPP 1 (AMRAP – Rounds and Reps)

10 Toes 2 Bar

10 Front Rack KB Lunges (24/16)

10 Renegade Row (24/16)

Broad Jump 60 feet down to orange

line

Bear Crawl 60 feet back to orange line