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Feeling strong yet?

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Within 30 min. accomplish the following:

Zercher Squat (5RM)

(using the black axle bars for the stronger people is helpful)

Single Arm Dumbell Row (4 x 10 each side)

Metcon

Metcon (No Measure)

EMOM-20

10 Russian Kettlebell Swings (24kg/16kg)

5 Handstand Push-ups

During the first minute, Partner A completes 10 Swings while Partner B

completes 5 Handstand Push-ups. Partners swap for the second minute and so on.