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“Chill, it’s only chaos”

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

SWOD

p: Back Squat (4×10)

Intention = develop muscle mass with higher volume and moderate loads this week. Rest roughly 2 minutes between sets.

Push Press (4×10)

AHAP

Intention = develop muscle mass with higher volume and moderate loads this week. Rest roughly 2 minutes between sets.

pt to be intense in this workout

WOD

Metcon (Time)

21-15-9

Snatch (115/85)

Pullups

Time cap = 12 minutes
Intention = use a weight that you can do at least 3 reps in a row. Keep rest short. Attempt to be intense in this workout