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#GRLPWR

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Gymnastics

12 minutes

Rope Climb (8 x 1)

Intention = practice your rope climb technique while fresh

Weightlifting

Weighted Dips (5 x 5)

Intention – build up your dip strength by adding weight today to your body.

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Good Times for “Diane” (estimate):

– Beginner: 10-14 minutes

– Intermediate: 6-9 minutes

– Advanced: 5-6 minutes

– Elite: < 5 minutes