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Skills/ GPP/ Longer WOD (20-40)

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Gymnastics

20 minutes to practice:

Rope Climb

Toes to Bar/Knees to Elbows

Metcon

20 minute time cap

Metcon (AMRAP – Rounds and Reps)

20 KB Racked Lateral Bar Step

Overs with bar set at maximum hip flexion (53/35)

10 Single Leg Deadlifts Each Side (53/35)

10 Renegade Rows Each Side (53/35)

10 Box Jump (24/20)

***Compare progress to: 5/9/18***