Skills/ GPP/ Longer WOD (20-40)

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Skills – 20 minutes of practice

Double-Unders and Pistols


Metcon (AMRAP – Rounds and Reps)

20 minutes
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