“There is no limit to what a woman can accomplish.” – Michelle Obama

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


Overhead Squat (5 reps @75% 1RM)

E2MOM- 5

Must snatch from the ground!

Intention= practice good

overhead stability by

mindfully being

aware of your

mid-back during

your sets

Conventional Deadlift (5 reps @75% 1RM)

E2MOM- 5
Must use a SLOW DESCENT 4

seconds back down ever rep.

Intention = We are building

strength using slow eccentrics.


Metcon (Time)

Interval Training:

8 Rounds of:

100 meter sprint

5 Burpees

Rest 1 minute

between rounds
Intention- move fast and

explosive. Attempt to stay

consistent with your “work”

interval for all 8 rounds.