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2 Snatches and 6 OH Squats walk into a bar…

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

2 Snatch + 6 Overhead Squats (1, 1, 1, 1, 1)

Perform this sequence every 3 minutes
Intention =

Practice snatching heavy weight from the ground and then compose yourself to complete 6 challenging overhead squats immediately after. This

will be very mental!

Gymnastics

Dips (10, 10, 10, 10, 10)

E2MOM – 5

Intention = Perform 10 reps every two minutes, even if you have to break up that work across the interval.

Metcon

15 minute time cap

Metcon (Time)

3 RFT:

100 Double Unders

100 feet Single Arm OH KB

Walking Lunges (24kg/16kg)
Intention = more practice of your double unders! And who doesn’t love awkward unstable overhead lunges with 1 object!