Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


Weighted Dips (5, 4, 3, 2, 1)

Intention = try to get a spot on the big leaderboard on the wall in the gym. These dips must be STRICT only. No kipping

Floor Press (5×5)

Intention = pack more meat on those triceps!


Metcon (Time)

Partner WOD:


Accumulate 150 pushups and 150 situps as a team.

While one partner is banging out their set up pushups or situps, the other partner must hold the bottom position of a goblet squat using (24/16) kettlebell.

The team can accumulate the pushups and situps in any order they wish, so long as the other partner is holding the bottom of a goblet squat while they do it. And they can switch roles anytime they wish as well.

Metcon (No Measure)

Friday Night Lights 7pm CrossFit Open 20.5