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I Chill Harder Than You Party

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Paused Front Squat (5 x 3)

(3-second pause at bottom of EACH REP)

Intention = work on staying tight and stable at the very bottom of your front squat while keeping elbows high

Suitcase Deadlift (5 x 5 each side)

Intention= Improve your skills with this odd object lift. USE A BARBELL ONLY!

Metcon

20 minute time cap

Metcon (Time)

5RFT:

100 m Farmer Carry

(24/16kg)

10 Overhead

Squats (95/65)

20 Russian Kettlebell

Swings (24/16)
Intention= perform each movement unbroken. Rest only BETWEEN exercises.