By Amelia Munro
Top Tier CrossFit Columbia – Adult/ Teenager CrossFit
Handstand Walks (10 min of play)
Toes to Bar (EMOM – 10 with 3-6 reps per min)
3-6 reps every minute for 10 minutes
Intention=practicing rhythm of your T2B.
Effort should be 7-8 RPE every round. This means more effort than previous weeks.
4 Rounds for time:
5 Overhead Squat
100 meter run
Intention= a typical “CrossFit” WOD incorporating
a barbell, bodyweight movement, and running. Try to string the snatch and deadlifts unbroken each round, and utilize your kipping/ butterfly pullup
rhythm. “Recover” on the 100 meter jog