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By Amelia Munro

Top Tier CrossFit Columbia – CrossFit

Weightlifting

Power Snatch (Fitness)

%90 and build

Snatch (Sport)

Build to heavy single

Overhead Squat (Sport/ fitness )

Fitness- find heavy single with a 320 tempo

Sport – 3×3 at %90 of 1rm

Metcon

Metcon (2 Rounds for time)

0-10 mins

600m run

15 power snatches 115/85

60 double unders

10 – 20 min

3 rounds

200m run

5 power snatches

20 double unders