Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Metcon

Metcon (Time)

300 DU (scale 300 singles)

150 DB Snatch (50/35)

300m Run (everyone together)

150 KB Swings (53/40)

30 ft HS Walk each (scale to wheelbarrow walk)

150 pull ups

30 cal row each

*split work however you want, except the run.