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The Lunch Box

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Strict Press


5 RM

Strict Press


1 x max reps @ 80% of 5RM

Strength WOD

Metcon (Time)

Complete the following:

5 Bench Press 75%

15 Parallel Bar Dips

5 Bench Press 75%

15 Strict Pull Ups

5 Bench Press 75%

15 One Arm DB Rows AHAP

For this we are super setting the bench with aux movements. After your first set of bench, head over the dips. Bang out 15 reps. I would like this done in one set. If you have to break it up, break it into as few sets as possible.

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups