September 1, 2020
Programming Announcement:
Southern Columbus CrossFit is transitioning to SugarWOD. Stay tuned to changes to the website and WOD Tracking.
Gymnastics Conditioning:
50 Double Unders
10 Muscle ups
50 Double Unders
8 Muscle ups
50 Double Unders
6 Muscle ups
50 Double Unders
4 Muscle ups
40 Double Unders
2 Muscle ups
*Muscle ups can be Ring or Bar.
Metcon:
3 Rounds for time:
40 Single Arm Kettlebell Front Squats* (53/35)
30 Hang Kettlebell Snatches** (53/35)
20 Burpees
*Alternate arms every 10 Front Squats.
**Alternate arms every 5 Snatches.