I Think I’ve Had Enough

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


Handstand Walk

10 min to practice anything related to handstand walks. Examples might be:

Partner Drills

Wall Walks

Holds Against Wall

Pike Walks with Feet on Box

Lateral Wall Traverse

Rope Climb

20 min to practice anything related to Rope Climbing

Examples might be:

Feet Anchoring Drills

Rope Up/ Downs

Knees to Rope

Toes to Rope

Legless Rope Climb

Partial Rope Climb


Metcon (AMRAP – Rounds and Reps)


Moving across the gym floor from inside of the track to inside of the track perform circuit of:

1 TGU on each side at one end of class area near orange line

Grab 2 heavy kettle bells and double rack carry back and forth between track orange lines (approx 120 feet)

Low Bear Crawl to the other side (approx 60 feet)

Then broad jump back to the start (approx 60 feet)

And repeat….