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Squats, Squats, Squats

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Strength WOD

Back Squat

SWOD:

Squat 5 RM (rest 3-5 minutes)

Squat 5 RM (rest 3-5 minutes)

Squat 5 RM (rest 3-5 minutes)

During 3-5 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 12-24″

*you can add weight, take off or stay the same for the 5 RM’s, just remember we rather find your 4 1/2 RM, then your 6 RM.

Single leg box jump

10 reps, 5 each leg

Metcon

Metcon (Time)

3 Rounds for time of:

10 Push Press (M=95/F=65)

15 Knees to elbows

20 Lawnmower extensions (10 each side)

https://m.youtube.com/watch?v=DtcEZCRrQwI