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The basics NEVER go out of style.

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Front Squat (E2MOM – 5)

4 reps every 2 min with 70-75% of MAX

Power Clean (E2MOM – 5)

4 reps every 2 min with 70-75% of MAX

Metcon

Metcon (Distance)

7 rounds of:

Row 90 seconds/1min rest

*Score is MAX. meters over the 7 rounds