I’ve got the power

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


Power Clean


Power Clean

3 x 2RM + max rep front squats (rest 3-5 mins)*

*work up to your 2 RM Power Clean. Before setting the second rep down, perform a set of max rep front squats.

Front Squat

Max reps

Max Height Box Jump (Distance)

Max Height Box Jump
1 Max Height Box Jump during rest period

During the rest period take 3-5 attempts at a 1 RM box jump. You should warm up accordingly with box jumps in between your sets working up to your 2 RM. Repeat 2 more times.


Metcon (Time)


3 rounds for time of:

5 Bar muscle-ups

10 Pistols (alternating legs)

Run 200 meters