I Chill Harder Than You Party

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


Paused Front Squat (5 x 3)

(3-second pause at bottom of EACH REP)

Intention = work on staying tight and stable at the very bottom of your front squat while keeping elbows high

Suitcase Deadlift (5 x 5 each side)

Intention= Improve your skills with this odd object lift. USE A BARBELL ONLY!


20 minute time cap

Metcon (Time)


100 m Farmer Carry


10 Overhead

Squats (95/65)

20 Russian Kettlebell

Swings (24/16)
Intention= perform each movement unbroken. Rest only BETWEEN exercises.