Then the Grinch thought of something he hadn’t before.

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


Metcon (AMRAP – Rounds and Reps)

Teams of 4

20min AMRAP

One person at each station rotate when station ahead clears

10 DB man makers

25 wall ball shots

400m run

5 Burpee MU (ring or bar)

(Scale: Burpee pull ups)

At 20:00

5min AMRAP

Row for calories

Score: total reps + total calories