damn fine

Top Tier CrossFit Columbia – CrossFit


Bulgarian Split Squat (superset with single leg DL )

Backrack with rear foot elevated

Single-Leg Deadlift (using a kettle bell or dumbbell )

Superset a,b, and c


Metcon (Time)

4 rounds for time

20 total walking lunges carrying wallball 20/14

15 wall ball shots

10 hanging knee raises with medball between feet