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By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Death by back squat (Starts at 1)

EMOM-20

Put 70% of your max on your bar.

Every minute, perform a set.

Set starts with 1 rep, then increases by 1 rep every minute until you can’t complete the required number in that minute.

Once you fail….skip a round…then start back over at 1 rep until the whole class completes 20 minutes

Add up all your reps and use that total as your “score”

Metcon

Metcon (Time)

40 Calorie Row

30 Power Cleans (115/75)

20 Thrusters (115/75)

10 Bar Muscle-ups
Scale the bar muscle up with chest to bar pullups and/or dips included (for example 10 pullups + 10 dips = 10 bar muscle ups)