Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Snatch (x5 @70%, x3 @75%, x3 @80%, 2×3 @85%)

Intention – maintain technique of this complicated lift while we improve your cardiovascular fitness


EMOM for 10min

Deadlift (Odd Minutes – 7 Deadlifts (225/155))

Use any weight available

Handstand Push-ups (Even Minutes – 7 Reps)

Intention = interval training and rhythm management

Scale to Seated Press, A-Frame Handstand Pushups, you can elevate feet on couch


Metcon (Time)

2 RFT of:

800 meter Run

20 Ground to Overhead

Time cap = 15 minute
Intention = move at a continuous pace until finished

For Ground to overhead use any weight available to you