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“The man who thinks he can and the man who thinks he can’t are both right.” – Confucius

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Gymnastics

Intention for both = practice your technique and rhythm of both movements

Rope Climb (EMOM – 10)

1 climb per minute for 10 minutes

Handstand Push-ups (EMOM – 10 )

5 reps every minute for 10 minutes

Metcon

20 minutes

Metcon (AMRAP – Rounds and Reps)

500 m Row

10 KB Racked

Box Step Ups Total (24/ 16)

10 Windmills total (24/16)

10 Toe 2 Bar