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BREATHE!

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

30 minute time cap

Push Press (5RM)

Work up to 5RM, then subtract 10% and do 2 x 5 with that weight

Supinated Bent Over Row (10RM)

Work up to 10 RM, then subtract 10% and do 2 x 10 with that weight

Supinated Bent Over Row (10RM)

Work up to 10 RM, then subtract 10% and do 2 x 10 with that weight

Metcon

15 minutes

Metcon (AMRAP – Reps)

Ascending Ladder

2, 4, 6…..

Single Arm DB or KB Clean and Jerk

Russian Kettlebell Swing

Pushup