Did you feel that sweet pump yesterday?

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

View Public Whiteboard


chin ups (5 sets of max reps)

perform chin over bar pull with palms facing toward the body
Superset this with your broad jumps

Broad jump

find max distance broad jump
Perform 5 reps every set. Every jump should be a max effort with a soft, smooth landing. Superset with the chinups

Handstand Walk

Establish max distance within the remaining time you have in class. The leadboard has a spot for this movement…fight for it!


Metcon (Time)

200 Meter Run,

21 Deadlifts (185/135)

200 Meter Run,

18 Handstand Push-ups

200 Meter Run,

15 Deadlifts

200 Meter Run,

12 Handstand Push-ups

200 Meter Run,

9 Deadlifts

200 Meter Run,

6 Handstand Push-ups