Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Turkish Get Up (3, 2, 1)

Windmills

Windmill – 4 x 8

Metcon

Metcon (Time)

Buy In- 100 meter Farmer Carry (24/16)

THEN:

5 RFT:

10 Pull-ups

10 Toe to Bar

10 Wallball (20/14)

THEN:

Cash out- 100 meter Farmer Carry (24/16)