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“There is no limit to what a woman can accomplish.” – Michelle Obama

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Overhead Squat (5 reps @75% 1RM)

E2MOM- 5

Must snatch from the ground!

Intention= practice good

overhead stability by

mindfully being

aware of your

mid-back during

your sets

Conventional Deadlift (5 reps @75% 1RM)

E2MOM- 5
Must use a SLOW DESCENT 4

seconds back down ever rep.

Intention = We are building

strength using slow eccentrics.

Metcon

Metcon (Time)

Interval Training:

8 Rounds of:

100 meter sprint

5 Burpees

Rest 1 minute

between rounds
Intention- move fast and

explosive. Attempt to stay

consistent with your “work”

interval for all 8 rounds.