The Ringer

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Hang Power Snatch (1RM)

Then do 80% of that weight for 3 x 2

Inverted Ring Rows

Superset with T2B

Do 5 sets of max reps of each, then take a 2 min break between supersets

Toes to Bar

See note under ring rows


Metcon (AMRAP – Rounds)

Partner WOD (split the work

up as they choose)

15 minute AMRAP

10 Deadlift (275/ 185)

10 Box Jumps

20 Deadlift (225/155)

20 Box Jumps

30 Deadlift (185/ 125)

30 Box Jumps

40 Deadlifts (135/95)

Max Calorie row in remaining time