By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


Front Squat

Front Squat 2RM

Front Squat

1 x max reps @ 80% of 2RM

Bench Press

Incline Bench 5RM (1 second pause on chest)

Bench Press

– 1 x max reps @ 80% of 5RM (no pause)

Metcon (Time)


3 Rounds of:

10 Anyhow Squat (DEMO) (5 ea side)

10 Lunges (5 ea leg)

10 Burpees

For some reason the hyperlink is not working – cut and paste for a video of the anyhow squat.