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Conquer

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Back Squat

Squat – 3, 3, 3, 3, 3

Bench Press

Bench Press – 5RM, 1 x max reps @ 80% of 5 RM

Metcon (2 Rounds for time)

WOD:

2 Rounds of:

10 KB single leg deadlift (10 ea)

30 KB swings

10 dips
3 min transition

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP of:

Turkish get ups alternating L/R
3 min transition

Metcon (3 Rounds for time)

3 Rounds of:

30 sec KB Russian twist

30 sec Hanging knee circles (https://www.youtube.com/watch?v=W8BG3LorcDk)