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Just arya

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Thruster

SWOD:

Barbell Thruster – build to a heavy 5RM

Thruster

3 sets 5 reps @ 90% of that heavy 5

Metcon

Metcon (AMRAP – Rounds)

WOD:

30 minute AMRAP @ 80%

7 HSPU

200 meter run

10 kb front rack reverse lunges (M=35#/F=20#)