Long WOD

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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AMRAP: Metcon (AMRAP – Rounds and Reps)


10- 9-8-7-6-5-4-3-2-1

Single Arm Clean and Press EACH ARM

10 Russian Swings

10 Pushups

100 meter Run
Every time you perform the Clean and Press, you will perform 1 less rep

You perform the number from the ladder first, then you do the circuit below, then go back to the ladder, then the circuit, etc….

However, the swing, pushups, and run will stay the same rep scheme throughout