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Do or do not, there is no try”

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

SWOD

Bench Press (4×10)

AHAP

Intention = develop muscle mass with higher volume and moderate loads this week. Rest roughly 2 minutes between sets.

wod: Barbell Row (4×10)

AHAP

Intention = develop muscle mass with higher volume and moderate loads this week. Rest roughly 2 minutes between sets.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP – 15

20 American Kettlebell Swings (24/16)

20 Overhead Walking Lunges (95/65)

20 Situps
Intention = Keep moving at conversational pace for 15 minutes. Chose a weight that you can do at least 10 steps at a time