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SWODtastic!

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

SWOD

Back Squat (1RM)

then drop weight by 20% and do 3 x 3 at that weight

Push Press (1RM)

then drop weight by 20% and do 3 x 3 at that weight

Fitness WOD

Metcon (AMRAP – Rounds and Reps)

4 Rounds of a 3 minute AMRAP of:

3 Power Clean (135/95)

6 Front Squat (135/95)

9 toes-to-bar

Rest 2 Min between rounds