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You want intensity?

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Metcon (AMRAP – Rounds and Reps)

WOD:

8 Minute AMRAP of:

100 Meter Run

5 Pull-Ups (C2B)

15 Push-Ups

Rest exactly 4 minutes, and then . .

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP of:

10 Handstand Push-Ups

15 Kettlebell Swings (M=70/W=53#)

30 Double-Unders

Rest exactly 4 minutes, and then . .

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP of:

250 Meter Row

10 Burpees

10 GHD Sit-Ups