Back

“One ought never to turn one’s back on a threatened danger and try to run away from it. If you do that, you will double the danger. But if you meet it promptly and without flinching, you will reduce the danger by half.”

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Back Squat

Back Squat

1,2 3, 4, 5, 6, 7 Unbroken Reps rest 30 sec between Reps

Metcon

Metcon (Time)

2007 
Rx/Rx+

1000m Row

Then

5RDs

25 Pullups

7 Push Jerks 135/95