Big Floyd and Support of Anti-Racism

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Metcon (Time)

Cash In – Do your own research on anti-racism before you arrive for the workout. That could be reading articles, listening to podcasts, watching documentaries on racism or american history, or simply having difficult discussions with friends and family.

Then complete:

800 meter Run

25 Deadlifts

25 Burpees

800 meter Run

25 Squat Cleans

25 Burpees

800 meter Run

25 Push Press

25 Burpees

800 meter Run

25 Cluster

25 Burpees

800 meter Run

Cash out = Donate, sign petitions, and otherwise spread awareness of the social justice movement, in particular, in support of law and policy changes for a more equitable nation/ state/ county/ city
Any implement can be used for your weighted movements. Barbell, dumbbell, or kettlebell.

The loading is yours to choose.

As always, feel free to scale to your needs and fitness level.

800 m Run Substitute = Anything repetitive for 4 minutes

Total workout is probably close to 45 minutes long