Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Back Squat (2, 2, 2, 2, 2)

Superset

Pull-ups & Push-ups (4 x MAX)

Metcon

Partner WOD

Metcon (Time)

Row 1000m alternating every

250m

Then 2 rounds of

20 Burpees

40 Wall balls

60 Russian Kettlebell Swings

Run 400m (can break up into

100s and 200s)

*One partner works while the

other rests