By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


Front Squat

A)Front Sqaut

5@65%, 5@75%, 5@80%

Rear Elevated Split Squats

B) Rear Elevated Split Squats

8×4(8 Each Leg)


Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.