Back

CF Open Announcement in 2 Days!

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Power Snatch

E2MOM-5

2,2,2,2,2 TNG

Ending around 85% of 1RM for 2 “touch and go” reps

DB/KB Chest Supported Row

E2MOM-5

4-6 Reps using a SLOW tempo with a 3 second pause at the top of each rep

Elevate benches far enough off ground that arms can straighten out at the bottom without touching the ground

Metcon

Metcon (Time)

FT (15 min cap)

100 DUs

100ft OH KB Walking Lunges

100 DUs

100ft OH KB Walking Lunges

Rx/Rx+ 1.5/1
FT (15 min cap)

100 DUs

100ft OH KB Walking Lunges

100 DUs

100ft OH KB Walking Lunges

Rx/Rx+ 1.5/1