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2/06/18

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Back Squat

Back Squat

3,2,1 3,2,1


Each wave is heavier (15 min time cap)

Gymnastics

Ring Rows

False Grip Ring Rows

3 x 8-12 reps (5 min time cap)

Metcon (Time)

For time: 20 min CAP

6 Ring Muscle-ups

20 thrusters 95/65 115/95

800-meter RUN

20 thrusters

6 Ring muscle-ups

Metcon