Gettin that work in

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Deadlift (3,3,3,3,3)

Superset with jump squats

Jump Squats (5×5)

Options can include bodyweight, and up to 30% of your 1RM on your back as the top end of the exercise
Superset with your deadlifts. Some may do bodyweight only, and other might have light weight on back (less than 30% of back squat max)

Single Arm Row (4 x 10)

Superset with renegade row

Renegade Row (4×10)

5 reps each arm per set. Add pushup in there is you like!


Metcon (AMRAP – Rounds and Reps)


3 Cal Row

3 One Arm KB Swings each arm (53/35)

6 Cal Row

6 One Arm KB Swings each arm

9 Cal Row

9 One Arm KB Swings each arm

Keep Adding 3 each round