Muscle beach here we come!

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Bench Press (5,4,3,2,1)

Intention= climb to a 1RM using a SLOW DESCENT 4 seconds down

Compare to: 2/12/19 or 3/19/19

Aim for being above 90% of your old number. If you can hit your old 1RM with this slow tempo, you are definitely stronger!

Only record heaviest 1 rep today

Bent Over Row (5,5,5,5,5)


Intention= climb to a 5RM using a SLOW DESCENT 4 seconds down


Metcon (AMRAP – Rounds and Reps)


5 Devils Press (24/16kg)

10 Box Step up with 1 KB/DB (24/20)

120 feet Farmers Carry with both KB/ DB (24/16kg)
Intention = Move at a conversational pace non-stop. Choose moderate weights. Nothing in this workout will be performed quickly.

Video for Devils Press =

Completion of 120 feet farmer carry = 1 rep for scoring. In other words, each round has 16 reps.