Sweat is MAGIC! Cover yourself in it daily to grant your wishes

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


Turkish Get Up (5×1)

Intention= climb to the heaviest weight you can today. Perform 1 rep on your right and 1 rep on your left for 5 rounds. Complete within 12 minutes


Back Squat (E2MOM-5)

6 reps using 65-75% of your 1RM

Intention = Cycling those reps quickly in preparation for the CrossFit open in 5 weeks


Metcon (Calories)


Odd Minutes = 14/10 calorie row as fast as possible

Even minutes = 5 Overhead Walking lunges each leg (95/65)
Intention = interval work for your rowing and lunges today. Attempt to stay consistent with your work to rest ratio every round