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When ya wake up in the morning…

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

WOD:

10 Minute AMRAP at 80% of:

10 HSPU

15 Calorie Row

– Rest 2:00 –

10 Minute AMRAP at 80% of:

20 KB swing (M=21.5F=1 pood)

10 Ring Dips

3 Rope Climbs

– Rest 2:00 –

10 Minute AMRAP at 80% of:

50 Meter KB overhead carry (M=1.5/F=1 pood per hand)

12 GHD hip ext (M=25/F=10#)

50 Double Unders