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Skills/ GPP/ Longer WOD

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

(20-40)

Skills – 20 minutes of practice

Double-Unders and Pistols

GPP WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP – 20
Row 500 meters

10 Burpees over rower

One Arm Overhead Carry halfway around track, switch arms the other half until you get back to your rower (70/53)