Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Back Squat (4 x 8 )

Use between 60 – 70% of your PR

RDL (3×10)

Split Squat (3×10)

Metcon

30 minute time cap

Metcon (Time)

Buy In- 100 Double Unders

THEN

3 RFT:

4 Muscle Snatch (115/75)

8 HSPU

12 Burpee Box Jump Overs

Cash Out- 100 Double Unders