Suns out

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


Back Squat (Find new 1RM)

We’ve spent the last 4 weeks preparing for these new PRs

Sumo Deadlift (Find new 1RM)

Programming will be changing later this week. Check Facebook for more details later this week


Metcon (AMRAP – Reps)

3 Rounds of:

1 min Row for calories

30 sec rest

1 min T2B

30 sec rest

1 min Front Rack Lunges (95/65)

30 sec rest

Total reps is score across all 3 rounds. 1 calorie = 1 rep