Top Tier CrossFit Columbia – Adult/ Teenager CrossFit
Find your heaviest 1RM for today within 15 min.
Intention= Apply what you have learned about snatching to attempt a new PR today.
Back Squat (10, 8, 6, 4 ,2)
E2MOM – 5
Intention- Build leg and glute muscles thicker and
stronger to allow for future movements to feel lighter
20 minute time cap
8 Ring Muscle Ups
800 m Run
4 Ring Muscle Ups
400 m Run
2 Ring Muscle Ups
200 m Run
Intention: Practice your muscle ups under a high
heart rate. Scaling ideas = 3 Pull-ups/ 3 Dips PER muscle up. If you can’t
run those distances non-stop, please cut them in half.