The Binto Box

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


Power Snatch


A) Power Snatch – 2RM

Box Jumps

B) Box Jump – 1RM

Once you are done with the Power snatch, take about 4-5 sets to find your 1RM standing box jump. No step, no run…just two feet standing and you jumping.

Metcon (AMRAP – Rounds and Reps)

Complete the following :

5 bench 75%

15 parallel bar dips

5 bench 75%

15 strict pull-ups

5 bench 75%

15 one arm DB Rows AHAP

For this we are super setting the bench with max movements . After your first set of bench, head over to the dips & bang out 15 reps. Try to do in one set . If you have to break it up, do as few sets as possible.