More Work in Less Time
By Amelia Munro
Top Tier CrossFit Columbia – Adult/ Teenager CrossFit
Weightlifting
Close Grip Bench (8,8,8,8,8)
Superset with Bent over Row
Bent Over Row (8,8,8,8,8)
Ring Dips (E2MOM-4)
Every 2 minutes, max out your ring dips. Perform a total of 4 rounds. So….E2MOM-4
Metcon
Metcon (Time)
5 Front Squats (135/95)
4 Rope Climbs
10 Front Squats
3 Rope Climbs
15 Front Squats
2 Rope Climbs
20 Front Squats
1 Rope Climb