Hump Day

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Double Kettlebell Rack Lunges (10,8,6,4,2)

Hold 2 kettlebells in a rack position with elbows tight to the body
Each set above is reps PER LEG.

This will also require you to work on your double kettlebell clean to safely get them into position

Record only the heaviest weight for your 2 reps

GHD Extension (4 x 10)

Hold plates at your chest, or at arms length, if you are able to do so for your sets of 10


Metcon (AMRAP – Reps)

7 Rounds of:

1min of:

5 Burpee over bar

Max rep power snatch (95/65)

1 min rest
This is interval training. 1 min of work, 1 min of rest, for 7 rounds total.

Your score is the total number of snatches performed across all 7 rounds