We are finishing up the Hero Week today since Gym was closed Saturday

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


Front Rack Lunge (4 x 10)

Balance at the top of each rep please. DO NOT ALTERNATE LEGS. Do 10 reps on right, then take a break, then 10 reps on left….balanced at top

Pull-ups (Max reps every 2 minutes)


Max reps every 2 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP in 21 minutes

Buy-in: 65 Sit-Ups

Then in remaining time:

7 Burpees

11 Push-Ups

22 American Kettlebell Swings (24/16)
Total score is number of rounds and reps completed (including sit-ups) in 21 minutes.

Link for more info: