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2/7/18

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Power Clean

Pwr Cleans E2MOM – 5


2,2,2,2,2

Half Kneeling Bottom Up KB Press

Half Kneeling Bottom Up Kettlebell Press

3 x 8 per arm (5 min cap)

Metcon (6 Rounds for distance)

Row

6 x 2 min / 1 min easy

Pre-set the monitor for a work time of 2:00 and a rest time of 1:00. Alternate two minutes of fairly intense rowing with one minute of relaxed rowing, for a total of 18 minutes.