Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

30 minutes time cap

Push Press (1RM)

Bench Press (1RM)

Metcon

12 minutes

Metcon (AMRAP – Rounds and Reps)

100 m Run

5 HSPU

8 Power Clean (135/95)

*Goal is to perform all movements unbroken for 12 minutes*