I’ve got the power
By Amelia Munro
Top Tier CrossFit Columbia – Adult/ Teenager CrossFit
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.
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.
3 rounds for time of:
5 Bar muscle-ups
10 Pistols (alternating legs)
Run 200 meters