Surprise butt stuff !

By Amelia Munro

Top Tier CrossFit Columbia, Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


Back Squat


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.