Back

I said a hip, hop

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Back Squat

3,5,7,5,3

Metcon

Metcon (Time)

400 m Run w/ med ball

20 Wallballs 20/14 10 FT target for everyone

15 C2B Pull-ups

4 RFT

Metcon (Time)

RX+

400 m Run w/ med ball

20 Wallballs 30/20 10 FT target for everyone

7 Bar Muscle Ups

4 RFT