Back

Simplicity in Complexes

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

View Public Whiteboard

Weightlifting

2 Cleans + 6 Front Squats (1,1,1,1,1)

E3MOM-5

Perform 2 cleans from the ground and 6 fronts squats every 3 minutes with increasing weights each round
Intention = Practice cleaning heavy weight from the ground and then compose yourself to complete 6 challenging front squats immediately after. This will be very mental!

Pull-ups (4 x 10)

Intention= more volume on your pullup training for thick, strong backs!

Metcon

RKC Minimum (Time)

5 RFT

1 TGU per side (53/35)

20 Russian Kettlebell Swings (53/35)
Intention = pick your weights and complete each round in less than 2 minutes to beat the time cap. Move without stopping