Chill, homie. You need to let that shit go. – Buddha

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


Single Arm Push Press (5 x 5)

Intention – spend time using dumbells or kettlebells. Use only 1 arm at a time.

Bent Over Row (5 x 5)

Intention = use a barbell and see how much weight you are capable of. However, keep your back parallel to the ground every set.


20 minute time cap

Metcon (Time)


5 Ring Dips

10 Toe 2 Bar

15 Burpees
Intention = Perform each exercise unbroken every round. Only rest BETWEEN EXERCISES!