Surprise butt stuff !
By Amelia Munro
Top Tier CrossFit Columbia, Top Tier CrossFit Columbia – Adult/ Teenager CrossFit
A) Squat 5×1 @ 95% of your TM (CAT)
Rest as needed between sets to make sure all 5 reps are done with max acceleration using compensatory acceleration; speed is the goal.
B) Pull-ups: EMOM for 12 minutes x 6-8 reps
Metcon (AMRAP – Rounds and Reps)
Every 45 seconds
Complete 3 burpees and perform max rep Slam ball Shoulder Toss over Racked Barbell (M=70/F=50)
The goal is to complete 50 Slamball Shoulder Tosses. At the beginning of the next 45 seconds perform 3 burpees and then max rep Shoulder Tosses and so on until you reach 50 total reps.