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Coach Michael Collins’s Kinda Going Away WOD

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Front Squat (3 reps @80% 1RM)

E2MOM – 5

Intention = we are building strength using slow eccentrics. Must use a SLOW DESCENT 4 seconds back.

Back Rack Reverse Lunges (5, 5, 5, 5, 5)

E2MOM – 5
Intention= make sure you perform REVERSE lunges with 5 reps continuously on right leg before you switch to the left leg. Must use a SLOW DESCENT 4 seconds back down.

Metcon

20 minute time cap

Metcon (Time)

Cash In = 28 Double Unders

THEN:

5 Rounds of:

21 Wallballs (20/14)

15 Deadlifts (135/ 105)

9 Hang Power Cleans (135/ 105)

THEN:

Cash Out = 43 Double Unders
Intention = Pick a barbell weight that you feel challenges you on the

hang power cleans to do them unbroken.