Pick Things Up and Put Them Down….5 Times

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Deadlift (5 RM)

Establish your 5RM within 15 minutes

Floor Press (10,8,6,4,2)



Intention= Build tricep size and strength by increasing weight and decreasing reps every 2 minute interval.

Record heaviest set of 2


Metcon (Time)

Complete 300 Double Unders.

Every 50 Double Unders, stop to perform:

1 Rope Climb

5 Power Cleans (185/115)

15 minute Cap on workout
Intention= Pick a weight for your power cleans that you can perform 5 unbroken reps with. Use this opportunity to practice double unders and be sure to rest long enough after your power cleans to allow you to complete those 50 double unders unbroken.

Scaling = 600 jumps, and stop after every 100 jumps to perform the couplet