put a bow on it

Top Tier CrossFit Columbia – CrossFit

Weightlifting

Snatch (sport)

complete 1st pull from the ground pausing for a second above the knees, reset back to the floor and complete a full snatch, immediately repeat for 6 sets of 2 between %70-80 of 1RM

Power Snatch (fitness )

complete 1st pull from the ground pausing above the knees, resest back to the floor and complete a power snatch, immediately repeat for 6 sets of 2 reps between %70-80 of 1RM

Metcon

Rahoi (AMRAP – Rounds and Reps)

12-Minute AMRAP of:

12 Box Jumps, 24″

6 Thrusters, 95#

6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here