Work hard. Stay humble.

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


Turkish Get Up (5 x 1)

Windmills (3 x 8 )

Back Rack Carry (3 x 100ft)


17 minutes

Metcon (AMRAP – Rounds and Reps)

60 Deadlift (135/95)

200m run together

50 Front Squats (95/65)

200m run together

40 Push Press (95/65)

200m run together

AMRAP in remaining time C&J (95/65)
Performed with a partner. You run together and break everything else up however the team wants