Just a little harder than last week

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Back Squat (5×3)

Try to use between 80-85% of your 1RM for all 5 sets. USE SPOTTERS!!!

Push Jerk (3,3,3,3,3)

This is practice cycling the weights back onto your shoulders for sets of 3, attempting to string them together without a pause


Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP of:

12 KB/ DB Clean and Jerk total (24/16) (32/24)

9 pullups/ 3 Muscle Ups

6 T2B
Position your KB/DB right next to your bar and simply try to keep a pace for 15 minutes non stop