Super. Sets.

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Deadlift (5,5,5,5,5)

Operate between 70-85% of your current 1RM. SUPERSET with your seated box jumps


Single Arm Row (10,10,10,10)

Superset with your rotational medicine ball throw against a cinderblock wall

Seated Box Jumps (5 x 5 using challenging height and seated on bench)

At a challenging height performed every minute

Rotational Medicine Ball Throw (10,10,10,10)

Throw against cinderblock wall hard as you can
Perform 10 reps on each side per set. Super set with DB Row. USE CINDERBLOCK WALL


Metcon (AMRAP – Rounds and Reps)


10 KB Snatches each arm (53/35)

20 Wall Ball (20/14)

40/30 Calorie Row

20 Burpee Box Jump (24/20)

10 Pullups