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Lift Big, Lift Safe, Go Home

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

2 Power Cleans + 2 Jerks (1, 1, 1, 1, 1)

Intention = the complex builds

technique and stability. Increase weight across your sets higher than you did 2 weeks ago.

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

Intention = Build that

pulling strength required to increase your clean

Metcon

Metcon (Time)

5 RFT:

10 Overhead

Walking Lunge (95/65)

10 Barbell

Rollouts (95/65)

10 Double DB/KB

HANG Cleans (24/16)
Intention- keep a consistent conversational pace

throughout the whole WOD. Finish in under

20 minutes.