Announcements

TTC Athletes,

Wednesday July 4th we will host our annual Partner WOD at 9:30am.  It is open to anyone, so please invite your friends and family to the event.  We will socialize afterward.  This is a great opportunity for people curious about CrossFit, of ANY AGE, to come experience why we love it so much.  For questions, please email Yvette at [email protected] 

Thanks,

Jason

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Conventional Deadlift

10, 8, 6, 4, 2 with increasing weight

Superset with:

Seated Box Jump for a set of 5 performed right before each set of your deadlift.

Overhead Squat (4 x 6)

Metcon

RKC Minimum (Time)

5 RFT

1 TGU per side (53/35)

20 Russian Kettlebell Swings (53/35)