Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


Metcon (10 Rounds for reps)

Gymnastic Interval WOD:


Odd minutes = 1 minute of SLOW strict ring muscle up movement:

Even minutes = 1 minute of strict Toe 2 Bar movement :
Intention= this segment of today is interval training. It’s 1 min of work, 1 min of rest each round. The work should be super slow and controlled. We are building strong muscles and tough tendons.


Metcon (AMRAP – Rounds and Reps)


AMRAP – 15

10 Single Arm Overhead Walking Lunge total (50/35)

10 Wallball (20/14)

100 meter Run around track with your medicine ball
Intention – keep a consistent pace throughout your WOD and complete the walking lunges