By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Back Squat


Squat 4, 4, 4, 4, 1

Strict Press

Press 3RM, then – Max Reps @75% 3RM

Metcon (4 Rounds for reps)


“Ten Minute Capacity Test V2”

Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:

– 4 Minute Row (for Calories)

– 3 Minutes of Pull-Ups

– 2 Minutes of Double KB front rack lunges (M=70/F=53#)

– 1 Minute of Alternating Single Arm KB Push Press (M=53/F=35#)