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Fire and Ice

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Plyometrics

Metcon (No Measure)

4 sets:

5 Box Jumps

4 Manual Resistance Hamstrings + Dynamic Push ups

5 Single Leg Lateral Hops to Sprint ( 10 yards)

Weightlifting

Hang Power Snatch

Hang Power Snatch +Heaving Snatch Balance + OHS 4 sets of 3,2,1

Rest 2 Minutes

Metcon (10 Rounds for weight)

Snatch Deadlift (EMOM 10)
Every minute, perform 3 DL @ 80% of 5 RM

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#