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While Drinking

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Back Squat

SWOD:

Squat 3, 3, 3, 3, 3

Bench Press 5 RM

Bench Press 5RM– take no more than 5 sets to reach your 5RM (sets should resemble the following rep scheme 12, 10, 8, 5, 5*)

Metcon (Time)

WOD:

5 Rounds of:

6 DB Renegade Rows (M=50/F=35#)

6 Thrusters (80% of BW)

Rest 30 Seconds

Row 30 Seconds (max calories)

rest 60 Seconds