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Slow progress is still progress

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Deadlift (5,5,5,5,5)

Bench Press (5 x 3)

@75- 85% Use Spotters

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Cycles of:

3 minute AMRAP of:

5 Overhead Squats (135/95)

5 Bent Over Row (135/95)

Run 100 meters

Rest 1 min between cycles