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“Fitness: if it came in a bottle, everyone would be in good shape.” – Cher

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Power Snatch (5 reps @75% 1RM)

E2MOM – 5

Intention= practice cycling a challenging weight in your power snatches.

Do NOT take your hands off the bar for all 5 reps.

Front Squat (5 reps @75% 1RM)

E2MOM – 5

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

GHD Back or Hip Extensions (3 x MAX)

Intention = we are building

strength using slow eccentrics. Must use a

SLOW DESCENT 4 seconds back

Metcon

15 minute time cap

Metcon (Time)

5 RFT :

Row 100 meters

10 Wall Ball (20/14)

5 Hang Power Clean (155/115)
Intention= move fast and intense with this WOD. Each movement should be a small sprint!