By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Overhead Squat (Work to 8RM THEN do 1max set @90%)

Intention = maintain strength and muscular endurance


EMOM for 10minutes:

40 Seconds On 20 Seconds Off:

Push-ups (Odd Minutes – Max Reps)

Toes-To-Bar (Even Minutes – Max Reps)

Intention = interval training and rhythm management

Scale down if needed using link


Metcon (Time)

5 RFT of

10 Overhead Walking Lunge (115/75)

10 Pullups (115/75)

Time Cap = 15 minutes
Intention = move at a continuous pace until finished

For Overhead Walking lunges use whatever weight is available, or change to regular walking lunges.

For Pull-ups scale to bent-over rows