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beefcake

By Amelia Munro

Top Tier CrossFit Columbia – CrossFit

Weightlifting

kettlebell press/ lat press down

complete 3 sets total alt movements:

10 seated kb presses heavy

15 banded lat press downs

plank

find a weighted unbroken plank for 30 sec with a partner assisting to load and unload weight on and off back, if not weighted then go for a max effort unloaded plank

Metcon

Metcon (Calories)

EMOM14

even: 30 sec empty bar overhead squat hold

odd: 30 sec max cals on bike