Put a pencil to his temple, connected it to his brain And he wrote his first refrain, a testament to his pain

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


Metcon (AMRAP – Rounds and Reps)

30min AMRAP

5 Deadlift Sync 225/185

10 Parnter Burpees over Bar

20 Partner med ball situps over box 24/20