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Happy Halloween!

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Gymnastics

Handstand Push-ups (10 minutes)

Rope Climb (10 minutes)

Metcon

Metcon (Time)

4 RFT…

20 OH KB Lunge (24/16) using 1 KB while partner rows max calories

Switch Roles

1 TGU per arm (24/16) while partner hangs from bar

Switch Roles

20 Basket Med Ball Toss Overhead to Partner (20/14)
Score is time. For every calorie rowed, subtract 1 second from your teams overall time score.