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By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Bench Press

SWOD:

A) Bench Press 5×3 @ 85% at training max (TM)

Dips

B) Death by Parallel Bar Dips 1…2…3…4…5…? For this I want you to do 1 rep, come down and rest, when you are ready do 2 reps continue until you cannot complete the reps

Metcon

Metcon (Time)

WOD:

21-15-9 Reps of:

Deadlift (M=225/F=155#)

Box Jump up/step down (M=24/F=20”