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Jerk, Press, and Row

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Push Jerk (3, 3, 3, 3, 3)

Floor Press (5, 5, 5, 5, 5)

Bent Over Row (4 x 10)

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Rounds of a 3 minute

AMRAP of:

1 TGU (24/16kg)

20 Russian Swings

10 Pushups

Rest 2 Min between rounds