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More Chippers!

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Back Squat (5, 5, 5, 5, 5)

Stay between 70-85% 1RM

Thruster (3, 3, 3, 3, 3)

Stay betyween 70-85% 1RM

Metcon

Metcon (Time)

For Time:

400 Meter Run,

30 Wall Balls (20/14),

30 Box Jumps (24/20)

300 Meter Run,

21 Kettlebell Swings (53/35),

12 Pull-Ups

200 Meter Run,

21 Kettlebell Swings (53/35),

12 Pull-Ups

100 Meter Run,

30 Wall Balls (20/14),

30 Box Jumps (24/20)
20 min cap