It’s Friyay!!!

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


Close Grip Bench Press (5,4,3,2,1)

Intention = climb to the heaviest 1 rep for the day. Attempt to break your old record


Single Arm Row (5×5)

Intention = get some extra pulling work in with your single arm rowing today. Be sure to focus on scapular movement throughout the range of motion


Metcon (Weight)

CF Open 15.1 and 15.1A

Two Parts in 15 minutes

(15.1) AMRAP in 9 minutes

•15 Toes-to-Bars

•10 Deadlifts (115/75 lb)

•5 Snatches (115/75 lb)

Then (“15.1A”), from 9:00-15:00

•1-Rep-Max Clean-and-Jerk
Intention= to experience a common format of WODs in CrossFit open history