jiffy pop

By Amelia Munro

Top Tier CrossFit Columbia – CrossFit


Bench Press (4×10)

performed with a grip slightly narrower then shoulder width, complete reps with a 3201 tempo and build only as heavy as you can accelerate off the chest with speed through sets

3 second descent

2 second pause on chest

0- explode up

1 second rest between reps

Pull-ups (4×10 )

performed with a wide grip, accumulate 10 reps per set and super set with bench press work


Metcon (AMRAP – Rounds and Reps)


400m run

60 double unders

20 calories biked