Accept – Then Act.

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


2 Second Paused Bench (5, 5, 5, 5, 5)

Intention: Pause 2

seconds every rep of

each set and see how

heavy you can go with

a partner watching

over you.

2 Second Paused Dips (5, 5, 5, 5, 5)

Intention: Pause every rep for 2 seconds at

the bottom AND the top of each set. Weight can be added if necessary.


Metcon (Time)

Buy In:

5 Rope Climbs


3 Rounds of:

20 Wallball (20/14)

500 meter Row


Cash out:

5 Rope Climbs
Intention: Manage your fatigue on the rope climbs intelligently so that you can complete the workout in a timely fashion. When you are doing the wall balls and rowing, please focus on your breathing rhythm as your pacing guide.