Back to the basics!

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Sumo Deadlift (5,5,5,5,5)

Intention: challenge yourself to do 5 heavy touch and go reps without taking hands off bar and NOT BOUNCING PLATES

Push Press (5,5,5,5,5)

Intention: challenge yourself to cycle 5 reps in a row without breaking your rhythm


Metcon (Time)

Buy In:

10 clusters (135/95)


3 Rounds of:

50 double unders

15 Toe 2 Bar

5 Overhead Squats (135/95)


Cash out: 10 Clusters (135/95)
Intention: apply your weightlifting technique to a common CrossFit style workout incorporating a jump rope, gymnastics, and barbell lifting