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Two is Better Than One

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Paused Back Squat (3, 3, 3, 3)

Only 1st rep is paused in each set

Gymnastics

Chin ups (5 x MAX)

Incorporate a 3 sec. hold at the top then a slowly lower down for 3 sec.

Metcon

20 minute time cap

Metcon (Time)

3 Rounds of:

20 Partner Wall Balls

20 Sit-Up Wall Ball Sit-Ups

20 Wall Ball Burpees

2 100m laps w/the ball (1 lap per partner)