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The Mack

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Death by back squat

SWOD:

A) Death by Squat

Complete:

1 Squat the first minute, 2 Squats the second minute, 3 Squats the third minute and so on…till you can’t complete the required reps.

M= BW or 225# whichever is more/F=BW or 165#.

Power Clean

B.) Power Clean 1RM

Metcon

Metcon (Time)

WOD: 3 sets of:

9-6-3

Thruster (M=95/F=65#)

Pull-ups