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Kamikaze

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

1 Thruster + 5 Front Squats (1,1,1,1,1)

Clean the bar from the ground, into a thruster if possible, then re-rack and finish with 5 more front squats

Back Rack Lunge (5,5,5,5,5)

Metcon

Metcon (Time)

6 RFT

200 meter Run

5 Single Arm DB/ KB Snatch per arm (50/35) (Green/Yellow)

3 Muscle Ups