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Go for it Red. Go for it Black. Go for it! Connect Four!

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Push Press (5 reps @75 % 1RM)

E2MOM – 5

Gymnastics

Pull-ups (5 – 10 reps every minute)

EMOM – 7

Ring Dips (5 – 10 reps every minute)

EMOM – 7

Metcon

12 minute time cap

Metcon (Time)

5 RFT:

1 Turkish Getup on each arm (24/16)

20 Two American Swings (24/16)