beaver squats

Top Tier CrossFit Columbia – CrossFit


Overhead lunge

over the course of 4 total sets of a 60 ft walking lunge, build to a heavy set

super set lunges with 15 kroc rows per arm as heavy as possible

Single arm Kroc row


Metcon (Time)

Every 4 minutes row 500m then max effort toes to bar until 100 are accumulated