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Freaky Friday

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Sumo Deadlift (3,3,3,3,3)

Hang out between 80-90% of your 1RM

Single Arm Row (4 x 10)

SUPERSET WITH THE Z-PRESS

Z-Press (4 x 10)

https://www.youtube.com/watch?v=nyZh1xsvhI0
Can use barbell, dumbells, or kettlebells.

Metcon (Time)

100 American Kettlebell Swings (24/16)

REST 2MIN

100 Meters Walking Lunge with Kettlebells in Racked Position
The lunging alone may take some of your 10 minutes to complete. I want the time cap to be 15 minutes, so please pick the correct weights

Metcon