Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

SWOD

Sumo Deadlift (1RM)

then drop weight by 20% and do 3 x 3 at that

weight

Supinated Row (4 x 10)

Fitness WOD

12 minutes

Metcon (AMRAP – Rounds and Reps)

12 T2B

12 One Arm DB/KB push

jerks TOTAL (50/35)

12 One Arm Suitcase DL TOTAL