Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


Front Rack Lunge (4 x 10 per leg)

Wide Stance Goodmornings (4 x 10)

Weighted Dips (3 x MAX)

Work up to a 1RM, then subtract 20% and perform 3 sets of max reps at that weight


Metcon (Time)

Complete 5 rounds for time:

10 Single Arm Snatch total (24/16)

2 Rope Climbs

50 feet Bear Crawl while DRAGGING kettlebell with you