By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Barbell Step-Ups


Barbell Step Ups 4×6 each side (use 45% of Back Squat 1rep from Mon.)

Bench Press 3 RM

Bench Press 3RM – take no more than 5 sets to reach your 3RM (sets should resemble the following rep scheme 10, 8, 5, 3, 3*)

Metcon (AMRAP – Rounds and Reps)


12 Minute AMRAP of:

5 Burpees with jump touch

10 (5ea) Alternating Single Arm KB Thrusters (M=53/F=35#)

5 Bar MU

*Burpees with jump touch should be to a target at least 6″ from overhead reach.