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Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Push Jerk (6,6,4,4,2,2)



Intention = Cycling reps with precision and good timing. Keep weights below maximum effort.

Record the last set of 2 reps

Pull-ups (4 x 10)

Intention = Controlled tempo to build volume if using strict. If using kipping or butterfly, this is an opportunity to improve coordination and timing


Metcon (AMRAP – Rounds and Reps)


5 KB/ DB Snatch

5 KB/ DB Thruster

10 KB/DB Suitcase Deadlift

Rx= (50/35) (green/ yellow)
Intention = Perform the list on your right arm before switching to your left arm. Pick a weight that allows you to perform that list unbroken. The only rest you should have is resting between switching arms once the list is complete on 1 side