Rise Up!
By Amelia Munro
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