SWOD to the left. Now SWOD to the right.

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Fitness SWOD

Gymnastics Playtime for 25 minutes

Handstand Push-ups (5 x MAX)

Rope Climb (Accumulate 10 climbs)

Handstand Walk

Fitness Partner WOD

25 minutes

Metcon (AMRAP – Rounds and Reps)

50 Wall Ball Shots (20/14)

40 Russian Kettlebell Swings


30 Burpees

20 Pull-Ups

100 Meter Run with Partner