“Strength does not come from the physical capacity. It comes from an indomitable will.” – Ghandi

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Front Squat (1RM)

Establish new 1RM in 15 minutes

Sumo Deadlift (5 x 5)

E2MOM-5 using 75% of your 1RM

Perform 5 reps every minute.

Intention = we are building strength using slow eccentrics.

Must use a SLOW DESCENT 4 seconds back down every rep.


Diane (Time)

Deadlifts, 225# / 155#
Handstand Push-ups
Intention = attempt to claim a leaderboard position for this benchmark workout.

Compare to 2/11/19