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The Power Box

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Bench Press

SWOD:

A) Bench Press 5×1 @ 95% at training max (TM)

Seated DB press

B) Seated DB Press 8, 8, 8, 8

Metcon (8 Rounds for time)

Zig Zag Sprint
ZIG ZAG SPRINTS:

8 x Double Leg Zig Zag Bound Start to 30 yard sprint

Metcon (AMRAP – Rounds and Reps)

WOD:

15 Minute AMRAP of:

15 Reverse Lunges

15 Knee to elbows

15 Wall Balls (20/14#) 10 ft. target