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earth #2

By Amelia Munro

Top Tier CrossFit Columbia – CrossFit

Weightlifting

Power Snatch (fitness )

every 30 seconds for 10 minutes complete 1 power snatch %75- %80

Snatch (sport )

every 30 seconds for 10 minutes complete 1 snatch at %75 – %80

Metcon

Metcon (Time)

Complete for time ascending ladder of 3,6,9,12,15 reps of:

Deadlifts 155/105

Burpees over bar

Calories on bike