Ciliated pseudostratified epithelial tissue

Top Tier CrossFit Columbia – CrossFit


Overhead carry

Complete 4 sets of 100m overhead KB carry

chin ups (Fitness/ sport )

perform chin over bar pull with palms facing toward the body
Superset with overhead carries, complete a total of 4 sets of 12 to 20 chinups , basically working to failure on each set, grind out your last few reps and spend a little time being uncomfortable on the bar.


Metcon (Time)

For time :

30 toes to bar

30 kb swings 70/53

30 ring dips

30 kb snatches total

*100m lap for each break In reps