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Pier six

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Metcon (No Measure)

PLYOMETRICS:

5 sets of

5 Seated Box Jumps

5 Double Leg Zig Zag Bounding

Back Squat

SWOD:

A) Squat 5×5 @ 75%

Power Clean

B) Power Clean 2×2 @ 85%

Power Clean

B) Power Clean 3×2 @ 90%

Metcon (5 Rounds for calories)

WOD:

5 sets of:

Assault Bike /C2 Rower – 30 seconds – max calories

Rest 2 minutes rest between sets