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By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

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

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