Introducing a New Exercise Today!

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Back Squat (5,5,5,5,5)

Intention = try to use the same weights you used on May 8th, but this time it should be harder because of the slow eccentrics I added. MUST USE A SLOW 4 SECOND DOWN TEMPO

Conventional Deadlift (5, 5, 5, 5, 5)

E2MOM- 5
Intention= Attempt to use more weight than you did on May 16th for the deadlift somewhere in these sets. Must use a SLOW DESCENT 4 seconds back down


Metcon (AMRAP – Rounds and Reps)


Row 500 meters

10 Walking Double Kettlebell Racked

Lunges (24kg/16 kg)

5 Devils Press (24/16kg)
Video for Devils Press =