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Graduate

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Power Snatch

SWOD:

Power Snatch 1RM (4-7 heavy attempts)

Metcon (6 Rounds for reps)

WOD:

6 sets each for time on a 2:30 countdown:

2 Power Snatch

2 Overhead Squat

2 Snatch

Row 350 m

(Weight used is 115# for males, 85# for females; the timer is set for a 2 min 30 sec countdown for each round; if you fail to make the 2:30 cut off in one round add 1 second for each rep/meter not completed.)