Pulling Day!

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Deadlift (5×5)

Pause every rep right below the knee cap for a solid 3 seconds. Use between 70-80% of your 1RM. THIS SHOULD FEEL REALLY TIRING TO DO WELL!

Pullup Ladder Training (AMRAP-10)

Perform 1 pulp. Rest 20-30 seconds. Perform 2 pullups. Rest 20-30 seconds. Perform 3 pullups. Rest 20-30 seconds. Continue pattern until you can’t climb the ladder using unbroken reps. Then start climbing back down the ladder. If there is time left, climb back up the ladder. ADD UP ALL YOUR REPS AND LOG IT AS ONE SET OF THAT TOTAL


Metcon (AMRAP – Rounds and Reps)


5 Power Clean and Jerk (135/95)

200 m Row

Every 200 m Row is considered “1 rep”. You either completed it or you didn’t in terms of your score. So every round has 6 reps total