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Just be.

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Strict Press (5 reps @75% 1RM)


E2MOM – 5

Must use a SLOW DESCENT 4 seconds back down every rep.

Intention = we are building strength using slow eccentrics.

Bench Press (5 reps @75% 1RM)

E2MOM – 5

Must use a SLOW DESCENT 4 seconds back down every rep.

Intention = we are building strength using slow eccentrics.

Barbell Row (EMOM – 5)

10 reps every minute with challenging weight.

Metcon

12 minutes

Metcon (AMRAP – Rounds and Reps)

10 Overhead Walking

Lunges (95/65)

3 Muscle Ups (6 Pull-ups/ 6 Dips scaled)

10 T2B