Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Power Snatch (5 reps @75% 1RM)

E2MOM – 5

Front Squat (5 reps @75% 1RM)

E2MOM – 5

Metcon

GHD Back or Hip Extensions (5 x 10)

EMOM – 5

Metcon (Time)

5 RFT:

Row 200 meters

10 Wall Ball (20/14)

5 Hang Power Clean (155/ 115)