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Hustle for that muscle

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Front Squat (5, 4, 3, 2, 1)

Intention= climb to a

1RM using a SLOW

DESCENT 4 seconds down

Conventional Deadlift (5, 4, 3, 2, 1)

Intention= climb to a 1RM using a SLOW

DESCENT 4 seconds down

Metcon

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder 1,2,3… reps until time complete

Power Snatch

Overhead Squat

Front Rack Lunge
Intention= Use only 1

barbell with 1 weight. No rigs allowed. Just you and the barbell. Slowly move from exercise to exercise until 12 minute is up, climbing in your reps each round.