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ShadyNasty Junior

By Amelia Munro

Top Tier CrossFit Columbia – CrossFit Kids

Weightlifting

Snatch Complex (EMOM12)

Every minute for 12 mins complete a first pull pause above the knee, reset to the floor and complete a snatch or power snatch , start at %70 and build

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP16

600m row

20 dumbbell snatch total

3 muscle ups ( sub 3 false grip ring rows/ pullups+ 3 dips)

10 pushups