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By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Overhead Squat (5,5,5,5,5)

Intention= Improve your control and

stability. Must use a SLOW DESCENT 4

seconds back down

Back Rack Lunge (5,5,5,5,5)

Intention= Use slightly heavier than

you did last week on 5/30/19. Must use a SLOW

DESCENT 4 seconds back down

Metcon

Metcon (Time)

Buy In- 100 double unders

Then:

5 Rounds of:

20 American Kettlebell Swings (24/16)

5 Burpee Box Jumps (24/20)

Then:

Cash Out- 100 double unders
Compare to 2/22/19