Made it

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Front Rack Forward Lunge

4×6 each leg

Push Press


Metcon (Time)

9, 6, 3 reps of:

Power Clean

Front Squat

Ring Dip

Rest 3 minutes between rounds.

*Use same weight for PC and Front Squat

*No racks

*Pick a weight that’s going to hurt a bit.