Put the pumpkin pie DOWN!

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


Metcon (Time)

After T-Day Partner WOD

200 meter Farmer Carry (24/16kg)

100 Air Squats / Plank Hold

90 Pull-Ups / Superman Hold

80 Sit-Ups / Wall Sit Hold

70 Burpees / Hang Hold

60 Hand-Release Push-Ups / Handstand Hold

50 Buddy Deadlifts (225/155)

200 meter Farmer Carry (24/16 kg)

To start, partners do the

farmer carry together (each athlete carries two kettlebells,

one in each hand). For the next five movements one

partner works while the other partner ‘holds.’ If one partner

takes a break, partners switch positions then continue. The

buddy deadlifts are performed with a single bar, both

partners lifting it together.