Back to Work

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

View Public Whiteboard


Back Squat (5,5,5,5,5)

Generally hang out between 70-85% of your 1RM

Strict Press (5×8)

Use around 70% of your max. This is a lot of pressing volume to pack some meat onto your shoulder girdle.


Metcon (AMRAP – Rounds and Reps)

10min AMRAP of:

5 Wall climbs

10 Bar Dips

15 Box jumps (24/20″)
Larger classes should have people start at different stations in an effort to cut down on risk of bottlenecking at the dip stations