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By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Strict Press (3 reps @85% 1RM)

E2MOM- 5

Bench Press (3 reps @85% 1RM)

E2MOM – 5

Barbell Row (EMOM – 5)

10 reps every minute with last week’s weight

Metcon

12 minute time cap

Metcon (AMRAP – Rounds and Reps)

20 Overhead Walking Lunges (95/65)

3 Muscle Ups (6 Pullups/ 6 Dips scaled)

10 T2B