Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

SKILL

Double-Unders

3 mins

Weightlifting

A): Snatch Grip Deadlift

Snatch Grip Deadlift

5×[email protected]% of Snatch 1RM

B): DB/KB Bench Press

DB/KB Bench Press

10,8,6,4,2

Metcon

C)Rx: Metcon (Time)

21-15-9

Wallballs 20/14 10’/9

Burpees

Rest 5 min

15-12-9

WallBalls 20/14 10’/9’

Burpees

FT

D)Rx+: Metcon (Time)

21-15-9

Wallballs 30/20 10’/10

Burpees

Rest 5 min

15-12-9

WallBalls 30/20 10’/10’

Burpees

FT