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Suck It Up. And one day you won’t have to Suck In.

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Conventional Deadlift (3,3,3,3,3)

E3MOM-5

Every 3 minutes perform 3 reps of a challenging deadlift while increasing weight each round.

Intention= express your power by driving the floor hard at the start of each rep. Reset at the bottom for each rep. DO NOT do touch and go today.

Weightlifting

Bent Over Row (10,10,10,10)

E2MOM-4

Every 2 minutes perform 10 reps with a challenging weight

Intention= pack some meat on those wings

Metcon

Metcon (Time)

Buy In- 100 meter Farmer Carry (24/16)

THEN:

5 RFT

10 Pushups

10 Knees to elbow

10 Wallball (20/14)

THEN:

Cash out- 100 meter Farmer Carry (24/16)