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By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Push Jerk (1,1,1,1,1)

Back Squat (3RM, Subtract 10% and do 2×3)

Metcon

Metcon (AMRAP – Reps)

5 rounds of:

(2 minutes on 1 minute off)

5 Wall Ball Squat cleans or

Barbell Squat Cleans (115/75)

10 Wall Balls

Max Double Unders