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Dont worry Bill Murray

By Amelia Munro

Top Tier CrossFit Columbia – CrossFit

Weightlifting

Clean (SPORT)

1st pull pause above knee, reset back on the ground immediatly into a full clean

6 sets of 2 reps between %70-%80 of 1rm

Power Clean (FITNESS)

1st pull pause above knee ,reset back to the floor immediately into power clean 6 sets of 2 reps between %70-%80 of 1rm

Metcon

Metcon (AMRAP – Rounds and Reps)

every 2 minutes :

row 200m

ascending ladder by 2’s of

2 burpee over the rower plus

2 hang power clean 95/65

continue until reps cannot be completed within 2 mins