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Progress not perfection

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Gymnastics

Handstand Play (AMRAP – 12)

Intention= play with your handstand walking to get more comfortable with them

Dips (E2MOM – 6)

Intention = Perform 5-10 reps every round.

Must use a SLOW DESCENT 4 seconds back down

Metcon

Metcon (Time)

Buy in = 100 Double Unders

THEN:

5 Rounds of:

1 Rope Climb

10 Toes to Bar

10 Burpees

THEN:

Cash out =

100 Double Unders
Intention = Move at a

conversational pace

non-stop. We want

to see T2B and Burpees performed unbroken every single round.