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CF Open Announcement Live at 8pm Thursday

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Bench Press

E2MOM-5

5,5,5,5,5

Ending around 85% of your 1RM

Dips

E2MOM-5

5 sets of max reps

Metcon

Metcon (Time)

WOD (Set interval timer on rower to

record time for each 500 meter chunk

and record in WODIFY)

5 x 500m / 2 min easy

Row five 500 meter pieces. Row for

two minutes at light pressure between

each 500. Should take between 18-23
WOD (Set interval timer on rower to

record time for each 500 meter chunk

and record in WODIFY)

5 x 500m / 2 min easy

Row five 500 meter pieces.

Row for

two minutes at light pressure between

each 500. Should take between 18-23