Tuesday 11.19.2019

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


Bench Press

Barbell Row (4×12)

Intention- goal is to use last week’s weights but perform 2 more reps


Metcon (Time)

For Time:

Run 800 meters

50 Dips

50 Situps

Run 800 meters

Time Cap = 20 minutes
Intention = perform this chipper in order and break up the dips and situps into manageable chunks of work so that you can minimize rest time