Empowered Women, Empower Women

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


One Arm Dumbell Bench Press (4 x 8 ea. side)

Intention= use your core to stabilize your position while you press the dumbbell.

Ring Rows (4 x 10)

Intention = challenge yourself to find the hardest angle you can use to perform these 10 reps, including elevating your feet on a bench.


Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″