Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Clean DL+Clean Pull + Clean (1, 1, 1, 1, 1 )

OHD KB Carries (3x 100 ft. each arm)

Metcon

15 minute time cap

Metcon (Time)

5 rounds of:

20 KB Racked Lunges (10 each side)

15 KB Swings

10 Goblet Squats