Didn’t they tell ya I was a savage?

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


KB Snatch


KB Snatch 2RM

2 x Consecutive Broad Jumps – (3 jumps)

Work up to a heavy 2 rep max in the KB Snatch. Take your time warming up, as I want you to incorporate the broad jumps between each set. I would execute my snatches and during my 3-5 minute rest period, knock out the jumps. This is not a race it’s all about execution.


Metcon (AMRAP – Rounds and Reps)


15 Minute AMRAP of:

20 yard KB Overhead Walking Lunge (M=1.5/F=1 pood)

20 Double KB Cleans (M=1.5/F=1 pood)