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Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Pull-ups (5-10 reps per minute)


Pick a sustainable number of reps for all 10 min. Perform 5-10 pullups every minute for 10 min straight

Front Rack Lunge (10 reps per minute, only on 1 leg per minute)


Use 2 kettlebells or 2 dumbells. Hold in the front rack position. Step backwards for 10 reps. Only perform 1 leg per minute.

By the end you will have performed 5 sets of 10 reps on each leg


CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#