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Suck it Up Buttercup

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Thruster (10, 10, 6, 6, 4, 4)

E2MOM-6

Intention = work on

cycling of various

weights and

coordinating the re-

rack safely

Record heaviest set of 4 reps

Good Mornings (4 x 8 )

Intention- Use the

weight you used last

Monday for 6 reps

to see if you can

complete all 4 sets

at 8 reps.

Metcon

Metcon (AMRAP – Reps)

5 Rounds of 2

minutes of work: 1

minute of rest

5 HSPU

10 Toe 2 Bar

15 Burpees

Start the next round

wherever you left

off in the round

before it.

SCORE = TOTAL REPS
Intention= Intensity!

Scale the

gymnastics to allow

for quick reps and

constant movement

during those 2

minutes, and then

try to maintain that

level of effort each round after that