Skills/ GPP/ Longer WOD (20-40)

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


20 minutes to practice:

Rope Climb

Toes to Bar/Knees to Elbows


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***