Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

View Public Whiteboard

Weightlifting

sled push (1 rep = 1 length of turf)

Within 30 min each class splits up and works in teams to find:

Max weight sled push for 1 full length of turf

Max weight yoke walk for 100 feet distance (corner to corner of straight part of track)

Yoke Carry (1 rep = 100 feet)

Max weight for 100 feet. Read note above in sled push comments

Metcon

Metcon (AMRAP – Rounds and Reps)

PARTNER WOD:

Partners alternate after each full round for 16 minutes, but run together at the end of each round.

Partner 1 Hangs while partner 2 works on round below (If partner drops in the hang, both people must stop and wait until they get back up on the bar)

2 KB or DB Man-Makers (24kg/16kg)

4 Pull-Ups

6 Wall ball (20/14)

Once both partners complete 1 round, they go for a 100 m jog together with their medicine ball in hand
Have FUN with this. It’s supposed to be a fun experience as well as a good workout