Inspire yourself

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


Rope Climb (EMOM – 10)

1 climb per minute

for 10 Min

Handstand Push-ups (EMOM – 10)

5-10 reps every minute for 10 min. (goal is consistent number of reps each round, so do not approach failure).


20 minute time cap

Metcon (AMRAP – Rounds and Reps)

500m Row

10 KB box step ups total (24/16)

10 Windmills total (24/16)

10 burpees
Use only 1 kettlebell for the whole workout including the step ups