Back

Some Creative Name Here

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

View Public Whiteboard

Weightlifting

Front Squat (5×3 @85%)

Each set should feel like an 8-9 out of 10 level of effort by the end of each set

Strict Press (3,3,3,3,3)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP of:

12 KB or DB snatch total (24/16) (50/35)

9 pullups

6 box jumps (24/20″)